30 Days Of Getting Back On Track: Day 4 Programing For Running

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Day 3 if you missed it.

Programing For Running

Starting Out 

  • Get running shoes 
  • Build up miles slowly (10% a week) 

Example: 

Week 1: you ran a total of 3 miles with your longest run being 1.5 miles 

Week 2: Goal running 3.3 total miles with your long run being 1.65 miles

By sticking to the 10% rule, you will allow yourself steady progress and prevent injuries. 

My Plan

Based on my daily readiness score, which I get from my Morpheus app, I will decide what kind of run I will be doing. 

  • Long run 
  • Moderat distance tempo run 
  • Short interval run 
  • Slow recovery run

>80%: These days, I will plan my longer runs. Either running for time or distance, to increase endurance. 

The other option I will do is go out for pace, meaning running for 2-3 min at say 8:30 pace, then recover for 4-6 min and repeat working on speed. 

<80%: short interval runs.

<60%: Recovery run.

Further Reading:

Tomorrow’s Topic: Nutrition

Your Fitness Sherpa,

One Comment:

  1. Pingback: 30 Days Of Getting Back On Track: Day 5 Nutrition - Josh Williams Fitness

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