So you fin­ished our nine-week run­ning pro­gram and want to know what to do next? Stay mo­ti­vated with our long-term plan

Sunday Herald Sun - Body and Soul - - B+S PERSONAL TRAINER -

We re­cently took you through our 9km in 9 Weeks run­ning pro­gram. We had some great feed­back from read­ers who took up run­ning for the first time.

How­ever, once you’ve fin­ished a pro­gram like this, the ques­tion is: what next? To­day we’ll give you a long-term plan so you can keep go­ing. + Plan your next goal: Why not en­ter a triathlon or half-marathon?

There are three main com­po­nents to a run­ning plan: long in­ter­vals, short in­ter­vals and a longer run. Do one ver­sion of each style each week.

Workout 1 Long in­ter­vals

+ Why? These teach you to run longer dis­tances at a good pace. By hav­ing small breaks you’ll ease your body into these new dis­tances and you’ll be able to main­tain a faster pace than if you were run­ning the en­tire time.

How? This week, run for five min­utes and walk for 30 sec­onds. Re­peat seven times. Ev­ery few weeks, add 30 sec­onds to your run­ning in­ter­val and keep the walk­ing in­ter­vals at 30 sec­onds. Al­ways do enough in­ter­vals to last 40 to 45 min­utes. So in a few weeks you’ll run for five and a half min­utes and walk for 30 sec­onds and re­peat this six times. Stop in­creas­ing your run­ning time when you get to 10 min­utes. + Workout time: 40 to 45 min­utes (plus warm-up and cool-down).

Workout 2 Short in­ter­vals

+ Why? These short, fast-paced runs with re­cov­ery pe­ri­ods are tough but are the best way to get fit. They get your body used to the phys­i­cal and men­tal de­mands of high-level run­ning.

How? The idea is to work hard for a set amount of time. Each week, do a ses­sion that is a mix of these op­tions: + Op­tion 1: Run for 1 minute, then rest for 4 min­utes. Do 2 sets of 3-5 in­ter­vals. + Op­tion 2: Run for 30 sec­onds, then rest for 2 min­utes. Do 2 sets of 6-10 in­ter­vals. + Op­tion 3: Run for 1 minute, rest for 1 minute. Do 3 sets of 4-5 in­ter­vals.

Tip: If you want to con­cen­trate on speed, do more of op­tion 1; if you want to work on en­durance, do more of op­tions 2 and 3. + Workout time: 30 to 45 min­utes (plus warm-up and cool-down).

+ Why? Long runs work on your en­durance. Do­ing a va­ri­ety of cour­ses will keep you chal­lenged. How? Choose the fol­low­ing run­ning cour­ses near your home: + Three cour­ses of about 4km. + Three cour­ses of about 6km to 7km. + Three cour­ses of about 10km.

Run one of these nine cour­ses each week and record your times. On the 10th week you’ll be re­peat­ing the first run, so check your pre­vi­ous time and try to beat it. + Workout time: 20 to 70 min­utes (plus warm-up and cool-down).

Workout 3 Longer run

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