Week III Recap

For those who didn't make the week three session or just wanted to remember what was discussed.

Running Room – Week Three
Developing your training program
Everyone is unique, programs should reflect that diversity
Develop ultimate goal and short-term goals
Follow a program to avoid injury

Build a house
Base before speed
Build a strong base
- one-year of running
- two months of aerobic running
- four to six weeks of hills

Hard-easy principle
Watch out for injuries; listen to body
10 per cent rule
Follow long/hard run with easy/short run
Add cross-training when possible

Design your own training program
Factors:
How much time can you commit
Available facilities
Present level of fitness
Mental demands

How to design your sked:
Pick a distance
How many workouts
Select specific days for a run
Determine total mileage (10 per cent rule)
Determine how long will run (easy/hard)

How long to run
How much free time do you have and how much time can you commit
Mentally fit
Fit and injury free?

Goals
Having goals is key
Goals can change as needed
Pick short-term and long-term goals

Five Golden Goals
Long-term dream goal
Dream goal for season
Realistic goal for season
Self-acceptance goal
Daily goal

Goals can be weight, speed, distance, races, events, running with friends

SMART Goals
Specific
Measurable
Achievable
Realistic
Time

Record your goals
Set up a running log or a computerized running diary
Include distance, time, how well you were feeling, stretching, etc.

Modify your goals

Tell people your goals