If you have been running for a while and now want to start increasing your time taking an organized approach to your training routine and nutrition plan can make huge difference! Though the best way to become a better runner is to do lot of running, just running alone will only strengthen your muscle in one pattered of movement. This can set you up for an injury and limit your potential in how fast you can become! I like to break down a top notch running program into six different categories for each week:
First being the long miles:
The longer miles are done once a week and this is the time you are focusing on increasing the endurance of your muscles. This is the day you build up to running the distance you are training for. I have studied different methods of success for this day and for the marathon distance some people get better results from running under, the same or more then the marathon distance. If you are training for a half I recommend training the full distance. If you have tried one of the methods above maybe you want to try another to see what results come of it.
In any case your long miles should not be about speed unless you are testing your time or running a race. This should be a day of running at a moderate pace and focusing on the length of time or miles you are running.
Your speed training day can be broken into two different types of speed training. Sprint work and speed runs. If this is new to your program maybe just add in one then try the other after a couple months to see your body’s response. Speed training and speed runs are not meant for the beginning long distance runner. To much speed and distance to quickly can result in injuries witch I will get to later.
Ok . your sprint work day can consist of a rotation of 200, 400, 600 and 800 meter sprints. I would fallow that order and do something different each week. If you are just training for a half you do not need to 800. Always warm up and cool down after your workout. You will want to do anywhere from 2-6 of these sprints in a workout.
Your speed runs day are a 3-6 mile run, that does not include warm up and cool down, where you run your 5k pace once a week.
Your cross training day is to train your muscle in a different neuro-muscular pattern to balance out the strength of all your muscles. When you are just running not all of your muscle are getting worked evenly. This can affect your speed as well as set you up for injury. You are only as strong as your weakest link! Keep those links strong!
Ideas for cross training are swimming, bike, endurance weight training or any other endurance exercise. if you main focus is running I purfer endurance weight training. With endurance weight training you able to be specific on focusing on arias you know you need more work and if you add some sprint work into your endurance weight workout it is a real but kicker!
Nutrition is very important for the performing athlete! The type and amount of food you use to full your body affects your performance and recovery from your workouts. I am very big on all natural foods! These days America has become a supper fast food nation which has many negative effects on the body! As a performing athlete you need to give your body the right tools it was made to run on in the first place! Fake/ processed food bog down the system and will affect your performance and how you feel! Also, protein is important. Long distance running is an extreme sport the program I’m explaining to you is extreme in comparison to just trying to live healthy make sure you are getting adequate protein. Protein is the only macronutrient that rebuilds muscle after you break it down in your workouts. If you don’t eat meat buy a protein shake you like. Long distance training and in adequate protein over a long period of time can affect your health!
