To achieve good results in running, working in a planned way is essential. For this it is important that you always have a realistic goal and then have something to work towards. You can create support by running according to a running schedule. This can help you push your limits, it can be a big stick and it gives structure to what you do. But how do you know which schedule is right for you? And how can you tell when you are progressing or just 'stuck' at a certain running level? And how do you get out of a 'running rut'? In this blog we will review all these possible problems and give you the tools you can use to deal with them. Read along?
Why a running schedule?
A running schedule is important for fulfilling running responsibly. Before you start, it is good to know what your current level is so that you can set a goal to match. If you have never run before, it is not realistic to start training for a marathon right away. Depending on the goal you set, a different plan is needed to get there.
Scheduling running workouts and variations in your running schedule.
Runners are advised to train 2-3x a week. Especially if you are just starting out, this is more than enough. This allows you at least 1-2 days of rest after each workout to allow the body to recover properly. If you are somewhat trained, it is best to run more frequently. For example, there are runners who run 3-4x a week. The fact is that not every workout has to be equally intense and taxing. You can vary training intensity by playing with the form of training such as endurance and interval training. You can also adjust the running speed which changes the load on the body. And tempo running gives a heavier load than a gentle endurance run. Often people are only keen on performing and rest is really underestimated. Remember, progression of training is not achieved without rest and recovery!
Tip: Keep in mind your body's recovery time in your schedule and plan your workouts accordingly.
Most runners prefer to become fast runners as quickly as possible. Overtraining is therefore lurking here. Make sure your running schedule fits in with your "normal life" (work, social life, etc.) and take plenty of rest! Do not run too fast, but build up gradually (even if you have been an avid runner for a long time). Get advice for a running schedule that suits your goals, and build up your training load responsibly. This will ensure that the injury risk is reduced so that you can continue to run enjoyably and complaint-free.
Push your limits.
As a beginning runner, it is realistic if you set the goal of working toward being able to run 5 kilometers. For this, you can use a 0-5 kilometer build-up schedule as a common thread in your workouts. It is usually feasible to achieve this goal in a period of +-12 weeks, with a running frequency of 2-3x per week. A 5 kilometer build-up schedule is usually completed with interval training. This means alternating between running and walking. Thereby, you will see the intensity increase per workout or per week so that step by step you will start running more than walking and also increase the distance. If you are really consistent with this you will find that the condition will improve significantly in a relatively short time.
Build up to 10 kilometers.
If you can run the 5 kilometers comfortably, you can choose to build up to 10 kilometers. It is then time for a new training schedule. The principle is basically the same as with a 5-kilometer schedule. The frequency is usually 2-3 times a week and step by step the distance is increased. When building up to 10 kilometers, you can find many different schemes. Above all, we recommend that you take your time with it. As you have read (or perhaps will read) in other blogs, our bodies need time to adapt to what we ask of them. Running too fast makes injuries lurk. So a build-up schedule to 10 kilometers may take another 10-12 weeks.
Tip (repeat): Don't start too hard and manage your recovery time responsibly.
When feeling any running pain, it is wise to contact your physical therapist for advice. Have you been given the "green light" to resume running again? Then by all means do so and keep going!
Fifteen kilometers / half marathon (21.1 km)
Meanwhile, is running the 10-kilometer distance going easy for you? We are proud of you! Many people are now very satisfied with the distance they can run and want to maintain it. Then by all means go with this! Some athletes go wild with challenge and are not satiated even at 10 kilometers. These are the runners who take on the challenge of training for, say, a 15 kilometer or and half marathon (21.1km). As you can see by now, the key to success lies in dosage. This is why we like to let you build up to a 15 kilometer run first, before sending you to the half marathon. Here again, having a plan is essential, which is why an appropriate training schedule is always around the corner.
Depending on your goals, you can eventually work toward the ultimate within running; the marathon. 42.2 kilometers of non-stop running and sweating! Did you know that the marathon world record is at a time of 2 hours, 1 minute and 0.9 seconds (2:01:09). Seriously fast! Don't stress, we don't expect you to beat this time though. Working toward the marathon takes a lot out of you. The bigger the goal, the more time it's going to take and the more self-discipline is going to be required of you. Running frequently, building step by step and resting sufficiently is the only way. In addition, it is good to know that the more you have to perform, the more factors such as sleep, stress, nutrition and mental state are going to play a role in success. So again, you will have to pay more attention to these as you set higher goals.
Have fun running!
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