How do I make a training plan?

An overview of a training plan for a runner. In this case it is my own. I started with my goal race, a 50k in mid-March and a starting point for the training plan, which was the Monday after the 10K Classic, October 21. 

Keeping in mind what I feel I need as a runner I planned a three week taper period before the race, then I divided the remaining weeks into four phases based on a modified version of the Daniel's running formula. The biggest differences being that I take an easy week every third week and I increase mileage steadily throughout the program

Phase one: Four weeks with running emphasis on easy runs and strength training emphasis on bodyweight exercises specifically picked to address my needs. 

Phase two: four weeks, running emphasis 1- running reps or intervals, 2- tempo runs. Strength emphasis: lifting high weight for low repetitions, again focusing on my specific needs. 

Phase three: Six weeks, running emphasis 1- intervals or 2- tempo. Strength emphasis continues high weight low rep. 

Phase four: 4 weeks running emphasis 1- tempo, or marathon pace runs, 2- tempo or long runs. Strength emphasis: plyometrics. 

Peak mileage is 58 miles in a week. This is less than a lot of runners do in a week for shorter distances than 50 K, but enough to get my body prepared to finish the race. 

After peak mileage I have a three week taper. It could be more than I need, but I would prefer to toe the line with too few miles under my belt than too many miles under my belt. 

Peak miles 58

Taper week 1 - 36 miles

Week 2 - 20 miles 

Week 3 - 9 miles PLUS 50K race. 

Strength and Nightmares

I woke to the sound of terrified screams and running footsteps. A white shock bolted up my spine stopping at the base of my brain. Protective instincts kicked in before I was even fully awake. Still unsure of what was happening, or even where I was, I sat up and called my daughters name three times so that she could find me in the darkness. She ran straight to me and I leaned forward, still sitting and now bent forward, nearly bent double, I scooped her into arms and pulled her up onto the bed. I lifted quickly to get her feet past the reach of the monsters under the bed. I pulled her close and wrapped my arms around her until the nightmare faded and the reality of being safe in bed with Mom and Dad settled her down and calmed her fears. 

This surprise midnight lift was not an ideal lift. I did not set my feet and lift with my legs. I definitely did not warm up first. I didn't even have time to think of proper technique. All there was was the instinctive need to protect my daughter. 

The single reason that I did not destroy my back when snatching an uneven uncontrollable 50 pound kid from the ghost that appeared in the lunch line in her dream is that I have been in the habit of strength training. 

I admit, the amount of strength work I do meets the bare minimum guidelines of what strength training should be, but as I tried to get back to sleep I was thankful that I value fitness. Without this minimum of strength training I would probably be laid up with a severely hurt back that may have even required a trip to the doctor. 

So by investing time and effort on my health and fitness I avoided missing work (missing pay), a trip to the doctor, and pain and suffering as well. 

Run For Your Life!

To be successful at anything, it is important to know what your goal is and where you are starting. So logically, when I am working with runners I start by determining where they are, and where they want to get. 

For an absolute beginner, someone who has been sedentary and wants to start running for health benefits, we start from the absolute beginning. 

We start with brisk walks, with the goal of building up to 30 minutes of continuous brisk walking. Then we gradually introduce running intervals into the walking building up the run to walk ratio gradually and in a safe manner. The goal being 30 minutes of continuous running at an easy pace. 

Along with the running, it is important that the runner is doing some strength training. Strength training is also built up gradually and safely. The goal of the strength work is to strengthen the muscles that are the prime movers of running, as well as muscles involved in stabilizing the hips and core, muscles important to good running form and posture, etc.

This is important to make running easier and to reduce the risk of injury to new runners. 

If you are getting started running and want help, contact me. I have programs at GT Fitness for runners of different experience levels including strength classes, running plans, and training runs so that you can learn the right effort level at which you should be learning. 

Steven O'Nan

Franklinkungfu@gmail.com

Inspired by the Runners.

First of all, you guys and girls that finished the 10K Classic in Bowling Green in under 30 minutes, that is awesome, I am inspired by all your hard work and accomplishments in the field of running. I, however, am more inspired by some other people at the race that day.

The woman who ran the 10K after recovering from a brain tumor, she inspires me. The folks who ran the 5K that day who have never run a 5K before. The woman who finished the 5K near the back of the pack, who gritted her teeth and ran just a little faster when her daughter yelled, "Go Momma, I'm so proud of you." The girl who raced in a wheelchair, not one of those nice racing wheelchairs, an ordinary wheelchair that may have never been intended to go that fast.

I am sure there are people who ran this 5K and 10K race that one year ago were living a sedentary lifestyle and decided to get off their couches and take charge of their health.

Those are the ones who inspire me.

New Running Programs at GT Fitness Coming Soon

The first round of running workouts has been awesome so far and I am very excited to see how people perform at the end of it all. I do have some news for runners about future programs.

I will be expanding my offerings for runners very soon.  I am putting together a program that caters to brand new, first time, just got off the couch runners, as well as programs for more advanced runners.

There will be options to just do group strengthening classes, as well as options to go on training runs. The training runs will be more than just a group run around town, they will each have a different focus so you can learn how to do different types of training as appropriate for your fitness level and running experience.

There will also be the option for some one-on-one sessions to help set and meet specific goals, or to put together a personalized training program.

So get ready runners I've got a lot in store for you!