Ready, set, run
Always wanted to be ‘a jogger’? Personal Trainer Elena Voropoy shows you how.
 The Program
You will train for four weeks using three different styles of running – Hard and Easy, Interval Runs and Threshold Runs. The variety will challenge your endurance in different ways and stimulate muscles in a number of ways.
Incorporating skipping into your program will not only strengthen your muscles and upgrade your fitness level, but keep your mind and body stimulated and entertained.
Endurance training (such as running) is stressful. To avoid overtraining, go at your own pace. Take a few days of rest if you need to, try to get more sleep and adequate nutritional support to perform at your best. It could make all the difference in getting the most out of the program and get you sooner to the finish line.
Warm-up is paramount before any activity that gets the blood and oxygen going to your muscles. Walk at a brisk pace moving arms flexed at the elbow for a few minutes. Keep your breathing under control so you can keep a conversation.
| week 1 |
Mon
Easy
|
Walk (10 min)
Run (5 min) Repeat x 2
Walk (10 min) |
| Wed Hard |
Walk (7 min)
Run (7 min) Repeat x 2
Walk (10 min) |
| Thu Easy |
Walk (10 min)
Run (5 min) Repeat x 2
Walk (10 min) |
Sat
Hard |
Walk (5 min)
Run(8 min) Repeat x 2
Walk (10 min) |
Week one – hard and easy
This week you will jump-start your training by applying two types of running pace. Alternating hard workouts with easy ones will stimulate your body enough to progress and allow recovery time for the body to rebuild itself a little stronger. Use a watch and a landmark to measure your best time and distance. In week four we’ll check your progress.
Week two – interval runs
During the second week you will start doing interval runs consisting of short, fast bursts interchanged with jogging at your own comfortable pace. These will last from one to three minutes for fast runs and twice the time for the recovery moderate runs. Go as fast as you can and let your body adjust the slower pace afterwards. You will also havetwo endurance training days, to maintain and build up your overall stamina and improve training.
Week three – threshold runs, workout
This week you will build endurance, strength and stamina with threshold runs. Your goal is to go the very fastest you can for one minute. To balance out your heart rate, you will have short breaks of endurance runs, but these are meant just to let you catch your breath without slowing the pace. The goal is to build up your resistance to longer and faster sessions through training the body to tolerate higher levels of lactic acid build-up.
Lactic acid, a product of burning sugars by the body for energy, gets built up and cleared from the blood all the time, even at rest. The faster you move – the more you produce. When your body is not capable of removing it fast enough, you reach your lactate threshold and your muscles get tired. So, this week you are going to improve your lactate threshold and training tolerance to run faster and longer than you can accumulate lactate. The strength-endurance training session on Friday to give your body a break from demanding threshold runs.
| week 2 |
Mon
|
• Walk (5 min)
• Run (3 min)
• Run Fast (1-3 min)
• Jog (3 min) Repeat x 2
• Walk (5 min) |
| Wed |
• Walk (10 min)
• Jog (5 min)
• Skipping Rope (3 min)
• Walk (3 min)
• Kneeling Push-ups (1min)
• Squats (1 min)
• Overhead Pressses
with Band (1 min)
• Bend-Over Arm
Side Raises (1 min)
• Walk (5 min)
|
| Thu |
• Walk (5 min)
• Run (3 min)
• Run Fast (1-3 min)
• Jog (3 min) Repeat x 2
• Walk (5 min)
|
Sat
|
• Walk (10 min)
• Jog (5 min)
• Skipping Rope (3 min)
• Walk (3 min)
• Kneeling Push-ups (1 min)
• Squats (1 min)
• Overhead Pressses
w/Band (1 min)
• Bend-Over Arm
• Side Raises (1 min)
Walk (5 min) |
|
| week 3 |
Mon
|
• Walk (5 min)
• Jog-Run (3 min)
• Run (3 min)
• Run Fastest (1 min)
• Jog (1 - 3 min) Repeat x 2
• Walk (5 min)
|
| Wed |
• Walk (5 min)
• Skipping Rope (1 min)
• Jog (3 min)
• Run Fastest (1 min)
• Jog (1 - 3 min) Repeat x 2
• Walk (5 min)
|
| Thu |
• Walk (5 min)
• Jog (3 min)
• Plyometric Squat-Jumps
(30 sec)
• Skipping Rope (1 min)
• Side Lunges (1 min)
• Knee-up Run in Place
(1 min)
• Overhead Tricep Extension
w/Band (1 min)
• Lunges (1 min)
• Ab Sit-Ups (1 min)
• Walk (3 min) Repeat x 2
• Jog (1 min)
• Walk (5 min)
|
| Sat |
• Walk (5 min)
• Jog-Run (3 min)
• Run (3 min)
• Run Fastest (1 min)
• Jog (1- 3 min) Repeat x 2
• Walk (5 min) |
|
|
