How to plan a perfect running training program

What should a runner do to arrange a weekly training program? Understanding how to organize a weekly training menu can help you continue to get a fitness effect - so when you participate in a magnificent game like Switzerland, you can also use your best performance.

Writing a perfect running training program is like calculating the tax season. What I mean is that if you don't have the basics, the two tasks of calculating taxes and training planning are quite complex at first glance.

But for most people, as long as they follow a few rules, whether it is tax calculation or training plan is unexpectedly simple. Just as getting a tax refund will always motivate you, your off-road performance will also allow you to enjoy planning training.

Basic rules

Before we design the weekly training menu, there are three big points that must be made clear.

Mileage mileage

The number of miles that you run, or the total number of hours (if you usually need different techniques, but relatively short mileage), is used to determine how the weekly training is scheduled. In general, the farther (or longer) you run, the quicker you will be able to stay healthy and rest properly.

Start with your current weekly mileage and adjust upwards or downwards until you find the best location for you. Never increase your mileage by 10% in a week – it is definitely a shortcut to overtraining and injury.

Most top male runners run 80 to 150 kilometers a week, while top female runners are about 60 to 140 kilometers (this is an indicator of extremes); many average athletes run 24 to 50 kilometers a week . The daily mileage proposal can be cut into two rounds, especially for those who run more than 80 kilometers a week.

2. Injury and overtraining

In this sport, the most important thing I learned was probably comparing who can continue to run at the same time while maintaining physical condition.

If any condition hurts your legs, shins, knees, ass, or even the back, take a break. If you always feel lazy and sleepy, eat a cheeseburger (or equivalent) and take a break for a day or two! Remember, each day of training is like every brick in the Great Wall. It must not be encouraged by the seedlings but injured.

3. Training intensity and prevention of injury

It only takes five minutes a day. Make some simple core training, archery, stick or sidebar core training. Moderately pull the muscles or roll the rollers to relax.

Schedule your week

Well, finally come to the moment with the expectation: Let's calculate the tax!

Here are some examples that you can use over and over and over again before getting the perfect figure.

summary:

Closed on Monday: Have fun!

Tuesday aerobics: Run 15% of the total mileage, plus four to eight 20-second sprint exercises.

Wednesday Dungeon: Run 20% of the total mileage plus warm-up and stretching after exercise.

Thursday Aerobics: Run 15% of total mileage.

Friday aerobics or rest: Run 10% of your total mileage without a break.

Saturday long-distance running: Run 25~35% of the total mileage, and cooperate with the pace.

Aerobic: Run 15% of total mileage.

Detailed analysis

Monday: Closed

Rest is a part of running training that is most easily overlooked. It's a mistake.

Arranging a full day without putting your cardiovascular pressure under pressure can allow you to regain your physical fitness from the rigors of training and be ready to go on for the next week's training. You can also take time to handle the personal trivialities of your life. At the same time, the data shows that a complete rest day can increase the life span of the run.

On this day, relax, walk around, and eat a bit more delicious. You will miss this feeling very much the next week. Monday's holiday is a good time for dogs

Tuesday: Aerobic training plus sprinting exercises

Tuesday's aerobic training is designed to get your body functioning on track. The part of aerobic running focuses on good posture and general relaxation. Most people will be surprised to find that at least 80% of the time should be between easy and gentle, but this is not the truth. In fact, it is running slow to make us run more at important moments. fast.

Part of the sprint is designed for running efficiency. At the end of aerobic training, four to eight sets of sprints are added -- sprinting at the most relaxed pace, stopping at 20 seconds and the speed at which the speed is highest, because Not a sprint exercise. Focus on keeping yourself flat and effortless. Just like an antelope runs on the prairie or an accountant runs through the EXCEL process.

Wednesday: Exercise

Wednesday's workout is a weekday celebration shared by all runners. Always make sure you have 15 minutes of relaxation at the beginning and end. Warming up and stretching keep you away from harm.

For cross-country runners, the exact exercise is like putting a cold plate yogurt on yourself. If you like mile cycling or rhythm running, satisfy your desires. It is no better than being able to integrate training into your own preferences.

When it comes to the way you exercise, there are really countless choices. In any case, never exceed your own load. Keep this feeling - at the end of training, feel that if you really want to still do a little more physical strength.

Thursday: Aerobic training

Thursday is the base day - the basic mileage. That's it. Run comfortably and get happy from the mileage.

You can add some quick parts, but don't overdo it to feel like you are challenging a new route.

Friday random day

My training athletes say that this day is their favorite day. I have mentioned some here, but the core principle is: jogging, running slowly, and then slowly, that's it!

Random is to precipitate yourself and focus on the pace; or you want to run rhythmically and you can immerse yourself in music. Keep the heartbeat rate low to pounce the flames that will come on the weekend. If you set yourself up for 25 miles or less a week, skip this day of training to redistribute the Saturday and Wednesday mileage.

Saturday Long Distance Running

Saturday long-distance race is an integral part of the training menu. (For most runners, it is wrong to put long-distance running on traditional Sunday after finishing the sprint training on Saturday, because everyone wants their body to show the best physical condition on long-distance running days.)

This day's training starts with a relaxed run, and then gradually accelerates the pace until it finishes at the same pace as a marathon. As time goes on, you can run higher and higher quality, such as thirty second bursts, or climb interval training. The most important thing is to increase the accumulation of time in the legs and adjust long-range aerobic respiration.

If you are training for extreme trail running, you can increase the proportion of total mileage on this day, reduce the ratio of Friday and Sunday, but never run more than 40% of the total mileage.

Sunday aerobic training

Sunday is the day of celebration to achieve the entire week of training. Your legs should be super-tired, and your brain is a bit difficult to think about, and your washing machine should be ready for a big run. On Sundays, listen to what the body tells you. No other trip should be arranged. If you feel that the situation is not bad, add a bit of interval training to climb or speed up at the end. But don't add a little pressure to your body.

If you can repeat the menu, week after week, you will definitely improve a lot - or recover a lot of tax rebate (luckily, the training menu is not like the accountant will charge you an expensive fee, these proposals are free.)