C 25 K and Running Concepts Easy steps

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C 25 K and Running Concepts Easy steps to making your own running program

C 25 K and Running Concepts Easy steps to making your own running program

Before you start • Medical Clearance • History of running injuries? – Consider doing

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

Good Shoes • Go to a Running Specialty Store • Ask questions • Brand doesn’t matter

Threshold Pace • Defined by effort – Heart Rate – Talk Test – Lab

Threshold Pace • Defined by effort – Heart Rate – Talk Test – Lab Testing VO 2 Max

Three Runs • Long Run – Run or walk for 45 minutes or more

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 –

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

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

Day 3 - Threshold • Easy for 5: 00 (warm up) • A little faster than conversational pace for 20: 00 • Easy 5: 00 (cool down) • In C 25 K plan this doesn’t start until week 4 or 5

Running Form • Walking- shorter strides, but still heel strike • Running- short strides

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 –

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

Running form

Running form

Hydration and fuel • Water! • For sessions under 2 hours, there is no

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

Motivation • What motivates YOU? • • Group Runs Race Goals Mileage Goals Competitive Goals

Final Thoughts • Make a plan • Work your plan • Have faith in

Final Thoughts • Make a plan • Work your plan • Have faith in your methods

Resources • www. C 25 K. com • www. Coach. Dan. Clark. com •

Resources • www. C 25 K. com • www. Coach. Dan. Clark. com • http: //www. runnersworld. com/training/g etting-started • www. Lloyd. Clarke. Sports. com • http: //www. jeffgalloway. com/