A Running Plan for Every Level
You know, there's a huge difference between just jogging around and having a solid plan. It's like the difference between wandering and journeying with a clear destination in mind.
Stephen Covey, the guy who wrote The 7 Habits of Highly Effective People, hit the nail on the head when he said, “Start with the end in mind.” That’s exactly what we’re doing here.
We're not just lacing up for a random jog; we’re building a habit that’ll stick with you, grow with you, and maybe even change your life. So, let’s get those sneakers on and turn every run into something more than just a run. Ready to make some awesome running memories together? Let’s do this! 🏃♂️🏃♀️✨
Beginner Runner Plan
This plan is designed to build endurance and get you comfortable with running.
Week Plan
- 3 days of running
- 2 days of cross-training or active rest
- 2 days of strength and flexibility training
Week Structure:
| Day | Activity |
|---|---|
| Monday |
Run: 20 mins easy pace (run/walk strategy) Strength & Flexibility: 15 mins bodyweight exercises, 10 mins stretching |
| Wednesday |
Run: 20 mins interval training (1-min jog, 2-min walk) Indoor Exercise: 15 mins core strengthening |
| Friday | Run: 25 mins easy pace |
| Saturday/Sunday | Active Rest: Choose an activity like cycling, swimming, or yoga |
A Quick Insight into the Warm-Up:
- Warm-up: Start with 5-10 minutes of light cardio. This could be brisk walking or a round of jumping jacks to get the heart rate up.
Dive into the Main Workout:
- Squats: Perform 3 sets of 10-12 reps each.
- Push-ups: Complete 3 sets of 8-10 reps. If necessary, modify with knee or wall push-ups.
- Plank: Hold the position for 30 seconds, and aim for 3 sets.
- Lunges: Do 2 sets of 10 reps for each leg.
Don't Forget to Recover:
-
Recovery: Wind down with 10 minutes of stretching, focusing on major muscle groups to relax and rejuvenate your body.
Recommend this video from coach Lindsey Parry to improve your stretches after your warm up, small but powerful details that helped me a lot:
Advanced Runner Plan
This plan increases intensity and incorporates more specific running workouts.
Week Plan
- 4 days of running (including speed and tempo runs)
- 1 day of cross-training or active rest
- 2 days of strength and flexibility training
Week Structure:
| Day | Activity |
|---|---|
| Monday |
Run: 30 mins moderate pace Strength & Flexibility: Weight training for legs and core, stretching |
| Wednesday | Run: Tempo run (10 mins easy, 20 mins hard, 10 mins cooldown) Indoor Exercise: Pilates or similar |
| Friday | Run: 30 mins interval training (1-min fast, 1-min easy) |
| Sunday | Long Run: 60 mins comfortable pace |
Marathon Training Plan
Tailored for endurance and peak performance. Ensure you have a solid base of running before starting this plan.
Week Plan:
- 5 days of running (long runs, speed work, easy runs)
- 1 day of cross-training or active rest
- 1 day of strength and flexibility training
Week Structure
| Day | Activity |
|---|---|
| Tuesday |
Run: Interval Training 1-mile warm-up 4x800 meter repeats with 400 meters recovery 1-mile cool down |
| Thursday |
Run: Tempo Run 1 mile easy 3 miles at marathon pace 1 mile cool down |
| Saturday | Long Run: Start with 90 minutes and increase each week |
| Sunday | Easy Run: 45 minutes at a comfortable pace |
Each plan is a framework - a starting point. Like Charles Duhigg emphasizes in The Power of Habit, it’s the small wins that lead to big victories.
Personalise these plans according to your pace, progress, and how your body responds. Listen to your body, and adjust as necessary to prevent injuries.
Stay hydrated, eat right, and get enough rest for recovery.
Wrapping up, remember this journey is yours. These plans are more than just schedules; they're stepping stones to a healthier, happier you. As you embark on this adventure, keep in mind what Robin Sharma famously said in The Monk Who Sold His Ferrari, “The quality of your life is determined by the quality of your habits.”
So, let’s build some great ones together!
Keep running, keep dreaming, and let's hit those trails with a smile!
