Thinking to RUN.....have obtained some tips.Might help some peoples.I never knew fast running requires so much of practices.Anyway at least plan is with me.
- Make a commitment to train at least four days a week.
- Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.
- After a minimum of three months of base work, averaging three hours per week running, start following this weekly schedule:
- Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
- Day 2 - Rest day
- Day 3 - Easy 30 minute run
- Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
- Day 5 - Rest day
- Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
- Day 7 - Rest day
- Try challenging yourself once every two weeks or so with this technique:
- Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
- Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog).
- Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
- Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
- Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.
- Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with.
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