|
|
Training schedule
If you want to get in shape - for life - a training schedule is just what you need, especially if you are a busy person balancing a full time job with family responsibilities.
A good training schedule will fit with your interests and lifestyle. If you are an early bird who likes to start the day with a bang, then scheduling a workout first thing in the morning is perfect. Maybe you don't have the time for an early morning workout, instead using your lunch hour is best. Whatever works best for you.
To start with, your training schedule needs to factor in what are you trying to accomplish. You'll have a totally different schedule if you are training for a triathalon then if you are interesting in losing five pounds. Your current physical condition, previous injuries if any, and as previously mentioned, the best time for you is considered.
Let's say you are interested in training for a 10 km race that occurs three months from now, here's what you would do:
- The first month is spent mostly on building an aerobic base. Each week, you put in at least one long slow distance run that goes farther and farther. Each week also includes some fast shorter runs - not at a high level intensity yet. In between the short fast runs, you put in some very easy days. And finally, you take one day off from running each week.
- The second month of training continues where the first month leaves off. You continue with a weekly long slow distance run that goes farther each week until half way through the month. After the sixth week of running, your distance runs gradually become shorter runs. You add in a day of interval training. Interval training can include something like a 8 x a half mile with enough recovery time in between to get your heart rate down. Or maybe 4 x a mile. Also include some fartlek runs, "speed play" where you continually run but mix up the intensity of the run. Some hill repeats, much like intervals, will help build strength. Use the second month to really push your body.
- The third month of race training starts to taper off the effort both in distance and intensity. Your long runs become shorter, your intervals become shorter and faster, continue to take recovery days in between your high intensity workout days. With just two weeks to race day, you should take mostly easy runs with some quick sprints thrown in. By the last week, your body should start to feel rested.
By the time race day rolls around, you have put in the effort to perform at your peak.
|
|
