C25K and Running Concepts Easy steps to making your own running program

Before you start Medical Clearance History of running injuries? Consider doing some strength training / Physical therapy before running Get good shoes

Good Shoes Go to a Running Specialty Store Ask questions Brand doesn’t matter

Threshold Pace Defined by effort Heart Rate Talk Test Lab Testing VO2 Max

Three Runs Long Run Tempo Run Interval Run Run or walk for 45 minutes or more Tempo Run Effort above threshold heart rate for over 5 minutes Interval Run Effort above threshold heart rate for 2 to 5 minutes, repeated with rest in between

Day 1- Long Run, jog or walk for 30-45 min Stretch before and after Start with first 5 min easy (warm up) Conversational pace End with last 5 min easy (cool Down)

Day 2 – Intervals Easy for 5:00 (warm up) Go faster for 1:00 Walk or jog for 1:30 Alternate faster / easy for total of 20:00

Day 3- Threshold Easy for 5:00 (warm up) A little faster than conversational pace for 20:00 Easy 5:00 (cool down) In C25K plan this doesn’t start until week 4 or 5

Running Form Walking- shorter strides, but still heel strike Running- short strides with 170-180 steps per minute Running- hit ground with foot under center of gravity

Running form Don’t shuffle Arms Heel float Knee drive Don’t cross mid line with hands About 90 degree bend Moderate swing

Running form

Running form

Hydration and fuel Water! For sessions under 2 hours, there is no need for Gatorade In heat, take in water before, during and after a workout Plan for water fountains, carry small water bottle or leave one out along course

Motivation What motivates YOU? Group Runs Race Goals Mileage Goals Competitive Goals

Final Thoughts Make a plan Work your plan Have faith in your methods

Resources www.C25K.com www.CoachDanClark.com http://www.runnersworld.com/training/getting-started www.LloydClarkeSports.com http://www.jeffgalloway.com/