This plan is all about getting you moving and feeling fit without overcomplicating things. You will be running three to five times a week, with each session designed to fit easily into your day. Most runs are easy and relaxed, just enough to get your heart rate up and your legs moving. Also, for the first couple of weeks there will be some run-walks included, where you will be partially running and walking for session - just to better ease you into running daily. Some days we will add a few simple strides or pickups, short bursts where you run a little faster, to help your body learn what faster running feels like, but nothing too intense. The goal is not to race or hit crazy distances. It is just about building consistency, enjoying the process, and gradually feeling confident and more fit. It is flexible enough to work around your schedule and simple enough to stick with long term.
IMPORTANT NOTES:
-Easy Run pace: this is a conversational pace. You should easily be able to talk to someone while running without feeling like it's making you more tired.
-Pickups: These are a bit quicker than your normal easy run pace. They're meant for you to get used to running a bit faster, but without doing anything too stressful or long. Think of a comfortably quick pace. These are definitely not sprints, but are also much faster than your easy run pace. You should be able to take the prescribed rest in between the pickups that I provided you and still be able to do the next pickup without feeling exhausted.
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.