#Lite running training programs for 10k how to

Why your winter training is so important for a PR's in the Spring #runchat Click To Tweet Base Training Runs Have a Purpose The goal is to create a well-rounded body, so that when you enter intense training and may have less time or energy for other pieces, your body is primed to handle it. YouвЂ™ll notice this plan is about far more than just a bunch of miles. Of course since we are talking about winter running, make sure you checkout these tips for layering and my must have winter gear!Д«ONUS: Get my quick winter running checklist to help with layering and getting out the door! Running Base Building Plan GuidelinesД¬ould be longer if your goal race isnвЂ™t until summer, but this is a minimum time frame for a solid spring race to ensure you have the needed endurance and muscle strength to prevent injury.

Correct muscle imbalances and minimize injury-riskДЄ good plan is going to incorporate the trifecta of happy healthy running: strength training (knee strengthening exercises), cross training and easy running! Since every runner is different and the mileage for a seasoned marathon runner, wouldnвЂ™t match up to a new 5K runner there are no set rules for mileage, instead here are the guidelines for creating your running winter maintenance plan.

Improve running economy (making you more efficient at running).

Flexibility in training to allow for changes due to weather/life.

HereвЂ™s what you should expect from a few months of base building workouts. ThatвЂ™s one of the major benefits to the Low Heart Rate training I espouse so often. This means that your heart wonвЂ™t need to work as hard at a given pace and will be prepared when you start to add in speed or hills without overtaxing your body. One of the biggest things we want to achieve during base building is a more efficient aerobic system. Of course you can, but a good maintenance plan is going to set you up for a fantastic and HEALTHY year of running! Plus, many of you come to me saying that cold weather running throws off your normal training because you just canвЂ™t predict it. Why are we even talking about this? CanвЂ™t you just keep on running like normal? But otherwise, look at base building as the perfect maintenance plan between races. If youвЂ™ve got a specific race in mind, then give this at least 6-8 weeks before really going hard. Which is why this could be considered either a plan for starting out or simply maintaining, while you get through the craziness of the holidays.ДЄs for when you should start base training, I consider this a year round go to. Meanwhile for long time runners, itвЂ™s a chance to return to the basics and resolves a lot of issues from poor form to lack of strength training, which might be keeping them from hitting those big PRвЂ™s.

#Lite running training programs for 10k how to

What is Base Training?ДЇor beginning runners itвЂ™s the period of first putting together a consistent weekly plan and figuring out how to move from run:walk to more consistent running or simply finding a grove.

This time addressing the age old question of when to run and when to call in sick on your training plan and for how long. This is another in the Road to a PR series. This seemingly easy part of training, could be more important than any speed workout you do, as it sets you up to prevent injury and run strong! This is the time where you embark on what is lovingly referred to by running coaches as вЂњmaintenance modeвЂќ or вЂњbase trainingвЂќ.Д®specially, if youвЂ™re asking when should I start training for a spring marathonвЂ¦the answer is now.

Winter is a key base training period for anyone looking to crush some race PRвЂ™s in the spring or summer. ThereвЂ™s nothing wrong with an off season, but itвЂ™s about how you use that off season.Дo you need some major recovery time or do you need to focus on building a more injury proof body? Working on your improving your running form? Doing some of the things we all neglect like hip strength? Cold weather running can either be the best or worst thing to happen to a runnerвЂ™s training! Especially, when itвЂ™s a key time for running base building. ItвЂ™s dark, you can see your breath, you know itвЂ™s going to take a few miles to feel your fingers and none of that is doing much for getting out from under the covers to go run.