Since we still don’t really know when races, running clubs and all that fun are going to be back to normal (or some version of normal) – it seems like a lot of runners on Instagram feel lost and unsure about how to set running goals, what plan to follow, how to train, etc.
I have a challenge coming up to help with that – and until that’s out we should focus on running for fitness, health and happiness.
Running for fitness can still lead you to a goal. It just means if you’re not training for a race right now or are unsure what your next goal should be… you can still keep running.
And you can also use this time to set a running goal that’s not race specific.
Running is one of the BEST ways to exercise without a gym. But if you’re not following a plan right now it might be tempting to skip running for days, weeks, months.
We’re going to keep running! And we can even get faster this month!
This plan is a balance of running and strength training – most race training plans are 95% running cardio and very little strength or conditioning.
If you’re not training for a race right now – use this time to sharpen your sword. AKA – work on the parts of your fitness and your body that may need some attention, but usually get ignored when all your workout time is devoted to RUNNING ALL THE MILES!
GET FASTER this month by accepting the Sept Speed Challenge.
Run faster this month on a set route you love running – but focus on speeding it up.
How to do the Speed Challenge:
1.Pick a route you can run 3x this month (4th, 18th, 30th).
It should be a relatively short run for your current fitness. A run you can complete right now, but would like to run faster. And a route you’ll be able to run on the dates above.
>>> Run this route 3 times this month. Aim to get faster on the 2nd and 3rd runs.
The first time will be to see your starting time on this route. Then, try to get faster on the 2nd and 3rd attempt. Note your finish time and any details on the calendar or in your running log. Put in as much info as possible that will help you learn and improve.
Examples of running log notes: Date / Time / Route / Distance / Finish Time / Effort Level / Body Notes / What you wore / Obstacles / Mindset / Overall / etc.
2. Warm Up thoroughly before doing these runs. Do a head to toe warm up and check-in with your body before you start.
Time yourself with your running watch, a running tracker app, a stop watch, stop watch on your phone or a sundial.
Then, note it in the log with any notes. Look over it the next day to learn what works for you and what you need to work on to do better next time.
3. Get faster! Look over your running log and see what changes you can make to run it faster next time.
On the weeks that you don’t have a time trial – incorporate strides at the end of your run. This, along with the strength work and a lot of rest can help you get faster.
September 2020 RUNNING WORKOUT CALENDAR free Printable
This Running Fitness Calendar Features:
3 Runs a Week
2 Strength Training Days
Time Trial Challenge to get FASTER!
1 ‘You Choose’ Day
1 Rest Day
If you’re already on the Run Eat Repeat email list it should be in your inbox.Check your spam folder and if it’s not there either.
September Calendar Notes:
There are 3 Runs Per Week and 2 Strength Training Days. You decide what to do on Saturdays – it can be another run, hike, bike, swim or other activity.
Sunday is a Rest Day. Take an additional rest days as needed. Listen to your body and don’t add or change anything if you’re feeling fatigued, sore or injured.
Note: Run Training Plans are written to balance pushing your endurance and fitness to improve without causing injury. Adding in something extra (like speed work) puts additional wear and tear on your body. DO NOT add in speed work, strength training or anything else if your body is sending any signals of potential injury or stress.
Running Days Tips:
If your goal is fitness, health or weight loss aim for >>> 30 minutes of running or Run/Walk – Monday / Wednesday / Friday.
If you’re very fit and an experienced runner – you choose your mileage or time to run based on your current fitness level.
New Runner or Returning Runner
If you’re a new runner, coming back after time off or need some flexibility in your plan due to other factors – use the Run / Walk Strategy. Start off with shorter amounts of time to build up your endurance. Listen to your body and take breaks or push yourself based on what your body is feeling.
Note how long you run and how long you walk (usually in minutes) and how it feels. Use the blank spaces on the calendar to track your progress. This will give you extra insight on when you can run for longer intervals if you want to build that up.
RUNNING TIP: A RUNNING LOG CAN GIVE YOU SO MUCH INFORMATION TO HELP YOU RUN FASTER, LONGER, BETTER AND HEALTHIER. USE IT!
Your Training Journal is one of the best running books you can read. It’s a ton of information on the most important runner in your life – YOU.
And you can use training logs or journals to see what type of workouts help you get faster or run longer… how much mileage your body can take without injury… your fitness level at different times in the past and how those compare with your race times… and more.
This will help you see your progress, observe your body’s signals (good or bad) and track your mileage and pace so you have more information to decide if you’re ready to run more or run faster.
Check out these links for more info and running tips mentioned in this post.