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BetterRun

Run 5km in 6 Weeks

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This is a 6-week program that designed to prepare you for your first race with minimal training. This program will allow you comfortably finish a 5km. It is not intended to run a fast 5km or to improve your speed. You should be able to run comfortably for 3km before starting this program. If you have not run before, complete the 8-week beginners program before starting this program. 

The Workouts

All workouts in this plan are easy runs. Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running to hard. If you can sing, you are running too easily.
Rest is an important part of any training program. This program uses Monday as a rest day because Sunday is usually the longest run of the week. Adjust this to fit your specific schedule. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.
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Running Myth #2: Lactic acid is a waste product

This one just keeps hanging on. Even many running experts continue to believe that lactic acid is a fatigue inducing waste product. Nearly every running event I watch on TV has a running commentator telling us how lactic acid build up is causing the runners to go into “oxygen debt” and slow down. Nothing could be further from the truth. Lactic acid is not a waste product. It’s a valuable compound, produced at all times, that is used to produce energy to fuel your running. It doesn’t cause fatigue – recent research has even suggested that lactic acid acts to prevent fatigue caused by a reduction in cellular potassium.

 

Try Yoga to Improve Your Running

Although running is a great exercise and one of the best workouts to burn calories, it does have some side effects such as the tightening of muscles and joints. Runners who stick with running are most likely structurally balanced individuals who can handle the physical stresses of the workout with minimal discomfort. Yet, many runners don't survive the imbalances that running introduces. Often, they suffer from chronic pain and are sidelined by injury. Runners complain of sore knees, hamstrings and backs from the pounding they absorb. The pain they endure isn't necessarily from the force of their feet hitting the ground but from the imbalance caused by running. Cross-training with yoga improves balance, flexibility, coordination, concentration and endurance which equates to a reduced risk of injury and shorter recovery time after races. Yoga also removes physical and mental stresses. Runners can benefit immensely from the fitness provided by yoga practice and it will make your running a more pleasurable experience.

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Half Marathon Training Programme for New Runners

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This is a 12-week half marathon training program that designed to prepare you to finish a half marathon race. This program will prepare you finish a half marathon and run the entire distance. It is not intended to train you to run a fast race or to improve your speed. You should be able to run comfortably for 5km before starting this program. If you have not run before, complete the "8-week beginners program", followed by the "easy 5km program" before starting this program. If you have some experience running, but cannot run 5km, gradually build up to that level with a period of base building, composed of easy running, before starting this program. You should get a physical exam and consult with your doctor before beginning any exercise program.

All workouts in this half marathon training program are easy runs.  Easy runs should be at a pace that feels fairly comfortable.  You should be breathing hard, but should be able to carry on a conversation.  If you are breathing so hard that you cannot talk, you are running too hard.  If you can sing, you are running too easily. 

On the days that call for rest or cross training, you can rest or do an activity other than running.  You could go for a walk, swim, cycle or do nothing.  This program uses Monday as a rest day because Sunday is your longest run of the week.  You can adjust this to meet your needs but be sure to take off the day after your longest weekly run.

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Running Myth #1: Runners should drink as much fluid as possible

  Hydration recommendations have been on a roller coaster ride. Many years ago we were told not to drink. Coaches thought that drinking during competition would cause cramps and decrease your performance. Thank goodness that crazy idea was abandoned before we lost more runners to heat stroke. Unfortunately the pendulum then swung too far the other direction. We were told to drink early and often. It was suggested that we should try to stay ahead of dehydration by drinking copious amounts of water and fluids. This brought up a new problem – hyponatremia. Hyponatremia is an imbalance of the fluid-electrolyte levels in your blood. Basically, your blood sodium levels plummet because of excessive fluid intake. New guidelines suggest drinking only when thirsty. Try to drink only enough to replace lost fluids and consume sports drinks containing sodium rather than plain water.

 

 



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