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