c25k and running concepts
DESCRIPTION
C25K and Running Concepts. Easy steps to making your own running program. Before you start. Medical Clearance History of running injuries? Consider doing some strength training / Physical therapy before running Get good shoes. Good Shoes. Go to a Running Specialty Store Ask questions - PowerPoint PPT PresentationTRANSCRIPT
C25K and Running Concepts
Easy steps to making your own running program
Before you start
• Medical Clearance
• History of running injuries?– Consider doing some strength training /
Physical therapy before running
• Get good shoes
Good Shoes
• Go to a Running Specialty Store
• Ask questions
• Brand doesn’t matter
Threshold Pace
• Defined by effort– Heart Rate – Talk Test– Lab Testing VO2
Max
Three Runs• Long Run
– Run or walk for 45 minutes or more
• Tempo Run– Effort above threshold heart rate for over 5
minutes
• Interval Run– Effort above threshold heart rate for 2 to 5
minutes, repeated with rest in between
Day 1- Long
• Run, jog or walk for 30-45 min– Stretch before and after – Start with first 5 min easy (warm up)– Conversational pace– End with last 5 min easy (cool Down)
Day 2 – Intervals
• Easy for 5:00 (warm up)
• Go faster for 1:00
• Walk or jog for 1:30
• Alternate faster / easy for total of 20:00
Day 3- Threshold
• Easy for 5:00 (warm up)
• A little faster than conversational pace for 20:00
• Easy 5:00 (cool down)
• In C25K plan this doesn’t start until week 4 or 5
Running Form
• Walking- shorter strides, but still heel strike
• Running- short strides with 170-180 steps per minute
• Running- hit ground with foot under center of gravity
Running form
• Don’t shuffle– Heel float– Knee drive
• Arms– Don’t cross mid line with hands– About 90 degree bend– Moderate swing
Running form
Running form
Hydration and fuel• Water!• For sessions under 2 hours, there is no
need for Gatorade• In heat, take in water before, during and
after a workout• Plan for water fountains, carry small
water bottle or leave one out along course
Motivation
• What motivates YOU?
• Group Runs
• Race Goals
• Mileage Goals
• Competitive Goals
Final Thoughts
• Make a plan
• Work your plan
• Have faith in your methods
Resources• www.C25K.com
• www.CoachDanClark.com
• http://www.runnersworld.com/training/getting-started
• www.LloydClarkeSports.com
• http://www.jeffgalloway.com/