STARTED RUNNING? HERE’S HOW TO KEEP GOING
So you finished our nine-week running program and want to know what to do next? Stay motivated with our long-term plan
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