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Training programme A training programme with a stable rhythm can make it easier to get the right training done in the everyday turmoil. A programme also helps maintaining a balance between training and rest, and between types of training.
Also decide at which time of the week your training can be fitted in, and when you will have the opportunity to find company for your training. You will need to place your training on these days. Beginners' programme If you have hardly trained at alle. but only rode the bike to work, taken the steps instead of the elevator, you must start with a beginner's programme - e.g. a programme like the one below. The goal of this beginner's programme is to get started easily, to build a comfortable rhythm, making training a positive and lasting habit. Each session must be run at a pace that enables you to run continuously for the number of minutes indicated in the table. No session must be run any faster than allowing you to lead a conversation with a running companion. When the final weeks of the beginners' programme feel easy, you may try the training programme. If a week feels hard, go backwards in the programme and repeat a previous week. The long session of each week should be run slower than the other sessions. In week 17-22 you can try your speed in Tuesdays' session by increasing your pace slightly after 10 minutes of running.
Training programme If you are already training, your programme should begin at level a), your average weekly training for the previous six months. To avoid injuries that will cost you great setbacks, the training should only gradually be built to b) your maximum weekly effort. My experience points to a limit of growth of 24 week-minutes per month, corresponding to one level in the table below. This means that if you were training 3 hours per week for a month, your next month's average weekly volume should not exceed 3 hours and 24 minutes. According to this website's principles, progress depends on the balance between training and rest. Therefore the programmes below follow a 4-week-cycle between hard and easy weeks of training. In the programmes Week 1 is calm, Week 2 is demanding, Week 3 is tough while Week 4 is very easy. This provides variation, increases the load of training, and leads to a minor over-compensation at the end of Week 4. The table below shows four-week cycles at different levels of training, figures in cells are weekly schedules: Start your programme with the cycle corresponding to your a) recent level of training - see hours per week in the 'total' line:
The next table below shows the weekly schedules that was referred to in the cells of the table above. Figures in cells are minutes. If you are to train a month in cycle 10,5, you must carry out the four weekly schedules 9-12-15 and 6. Under each weekday is suggested a type of training in parenthesis.
All figures of this table describe a combined time of activity, including active breaks between intervals, etc. The labels in parenthesis of each day describes specific training sessions. Read more about types of training here. The intervals of tuesday may be replaced by fartlek or hills. If you are an orienteer, do your tuesdays, wednesdays, saturdays and sundays in the terrain. It's critical to monitor the quality of your training. The volume of training must never lead to an ability to maintain the proper pace for each day's type of training. If this pace is too hard for you, your volume is too high. Do not proceed to a cycle at a higher level until the present cycle is comfortable for you. Programmes etc, can be downloaded as a powerpoint here. It can be freely reproduced in publications or on the internet with the following reference: "Morten Hass 2009, http://running.mortenhass.com/". |
Set
the framework of your programme by evaluating - a) how much time
and how many times you have trained in average per week for the
latest six months? This should be your starting point; b) how
much time and how many training session you are ready to spend
per week on your training? This should be your maximum amount
of training to be introduced gradually in the future.