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Introduction to Running

Author

Simon Olney

All plans by this Coach

Length

6 Weeks

Plan Specs

running 5km beginner weightloss strength base period

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Plan Description


In this plan, sub 17 minute 5K runner and British Triathlon Level 3 Coach in training Simon Olney will help take you from a non runner to running 30 minutes nonstop.


This plan is designed for those who are completely new to running, who haven't run since school and are looking for some guidance. You don't need much equipment for this plan, simply a device to time your intervals, some trainers and a foam roller.


For the trainers, you don't need running specific trainers which cost three figures if you're unsure if this is the sport for you just yet, you just need some athletic trainers (no Converse, Vans e.t.c.) to get started, I spent my first eighteen months of running in a pair of trainers I picked up from Sports Direct. Try a few pairs on and make sure you have about a centimetre of room at the front of the shoe to allow for your foot to swell as you run. You don't want to end up losing toenails or developing blisters from trying on a shoe that is too small, neither do you want your foot to start moving around inside the shoe as you run from being too big. You don't need special running clothes either, anything you have knocking around from other sports will do for now.


The final item, the foam roller is for self massage. This is very important as your muscles will become tight and knotted from repeated running and strength work. The foam roller is used by placing the affected muscle on top of the foam roller, and shifting it back and forth on the foam roller for around 30 seconds, as this will help the muscle relax. This is recommended after every run, but compulsory once a week to prevent injury and improve your biomechanics. If you do develop any pain or tightness when running please consult an expert, do NOT ask for advice from the internet.


Everybody is an individual, and some may really struggle with some of the distances. If you are unable to complete the workouts one week, I recommend you have a second attempt at the week rather than moving ahead, and you're unlikely to catch up. Remember that this is supposed to be fun, and don't try to build Rome in a day!


This plan is categorised as 5K to attract new runners, however it works on a basis of time rather than distance to make it accessible to runners of all abilities. However you could replace the 30 minute continuous run with a 5K should you wish.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:28 hrs 0:12 hrs
1:10 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:28 hrs 0:12 hrs
1:10 hrs 0:40 hrs
—— ——

Training Load By Week


Simon Olney

Phazon Triathlon

I am an IRONMAN Certified Coach studying for their British Triathlon Level 3 course specialising in helping athletes with unpredictable lifestyles maximise their time, with success helping individuals qualify for world championship events and medal at national championships.

Sample Day 1

1:00:00
1 Hour Walking

This may seem counter intuitive, but head out for a walk around your local area for an hour without stopping. You should wake up the next day feeling nice and fresh, if you don't then you need to build up a bit more basic endurance and leg strength before you start running, as you'll likely pick up an injury if you start running without any foundation.

If you struggle with this or feel very stiff and sore the next day, take another day or two to rest, before you attempt this again. Repeat until you feel ready to begin running.

Sample Day 2

0:10:30
12.5TSS
Basic Core Workout

Running is about much more than just lower body strength, having a strong core (the area between your pectorals and hips) is very important for efficient, fast and injury free running. If you spend ten minutes sat on a park bench watching runners pass by you will be able to notice the difference between the faster runners who stand tall with their body nice and stable as their legs move underneath them, and those who tend to be slower, slightly bent over, hips moving around and seemingly no connection between upper and lower body.

Sample Day 3

0:25:00
14.2TSS
Run/Walk

We start introducing running here, but broken up with some walking. The reason for this is that most runners go wrong by running too fast too soon, so we want to ensure your first run is a positive experience that leaves you wanting more. Begin by walking for five minutes as a warm up, slowly building yourself up to a speed walk before we start running.

When we start running, we are not sprinting, we are running at a pace where we feel we could have a conversation with someone if they cycled or ran alongside us. This may be very slow and you may not feel like a proper runner, but as long as there is a period where both of your feet are off the ground, you are a runner, and will be faster next time! Run like this for five minutes before taking a five minute walking break. You should feel tired after this, but not exhausted. Take another five minutes of walking recovery, then repeat the five minute run again.

It may be that you need a break sooner than five minutes, and that you need a longer break as we're al individuals, but the goal here is a total of ten minutes running.

After the session make sure you have a drink to replace lost fluids, a salty snack to replace salt lost through sweat, and stretch your muscles out if required. In the evening I recommend you have a go at foam rolling your any tight muscles.

Sample Day 6

0:27:00
15.8TSS
Run/Walk

The same as Wednesday, but with six minute runs

Sample Day 7

0:12:00
10.3TSS
Running Exercises

Running injuries are incredibly prevalent among athletes, these exercises will help prevent injury by addressing muscular weakness in key muscle groups.

Sample Day 9

0:25:00
15.2TSS
Run/Walk

Rather than increasing the duration, we're reducing the amount of rest today

Sample Day 10

0:10:30
12.5TSS
Basic Core Workout

Running is about much more than just lower body strength, having a strong core (the area between your pectorals and hips) is very important for efficient, fast and injury free running. If you spend ten minutes sat on a park bench watching runners pass by you will be able to notice the difference between the faster runners who stand tall with their body nice and stable as their legs move underneath them, and those who tend to be slower, slightly bent over, hips moving around and seemingly no connection between upper and lower body.

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