Categories: Train

Integrated training plans for runners by LES MILLS™

September 4, 2018

If you have a training plan for running – great! If your plan doesn’t include anything but running – not so great. To become a better runner, you need to run – a lot (duh!) – but running will only get you so far. To really work on your strength and speed, you’ll need to do more than run.

Most likely you already know why you should do more than run but, for one reason or another, you find yourself struggling with actually getting those supporting exercises done.

What if you tried doing your strength and mobility workouts in a group?

If that is the case, what if you tried doing your strength and mobility workouts in a group where someone else plans and tells you what to do and you just follow their lead?

If this sounds like something that could work for you, check out these integrated training plans for runners by LES MILLS.

Just choose your distance and stick with the program. Easy? No. Simple? Yes.

Training plans for 5K, 10K and half marathon runners

Ideally, your training plan includes variation, which is necessary to improve your fitness and helps you to stay motivated. Only running, running, running day in, day out is too monotonous and can get boring fast!

According to Dr. Jinger Gottschall, Associate Professor of Kinesiology at Penn State and certified LES MILLS instructor, an integrated training plan can improve your commitment, fitness and health (staying injury-free):

  • Incorporating low weight, high repetition full body weight training (like BODYPUMP) is an ideal way to strengthen the muscles around the joints. Even exercises like biceps curls and deadrows are helpful because your elbows are flexed during running and strong upper body posture is helpful for endurance events.
  • Integrated core training (like CXWORX) can be extremely beneficial in terms of single leg strength for symmetry, deep hip muscle training for knee alignment, and abdominal training for efficient force transmission.
  • A combination of strengthening and flexibility training (like BODYBALANCE) will reduce injury risk with exercises that will train the core and stretch the working leg muscles.

For example, the 10K training plan for advanced runners offers you a detailed 8-week plan to improve your running performance with tips for scheduling and safe training. The plan will help you to:

  • Spend less time thinking about what to do next and more time actually getting your workouts done
  • Feel confident that you are prepared for the race distance
  • Reduce injury risk with well-planned increases in distance/intensity
  • Stay motivated knowing that you are able to successfully complete each week
10K training plan for runners
An 8-week training plan for 10K by Les Mills

Before you start your running plan…

If and when you get started with any of these training plans for runners, keep in mind that they are general guidelines and not tailored for you personally. To make sure that the plan best serves your individual needs, you should monitor the intensity of your training.

To monitor if you’re exercising at the right intensity, you can use the Polar M430 running watch or the Polar A370 fitness tracker. Both of these products support the workout-specific LES MILLS sports profiles that you can use to track your LES MILLS workouts and get customized feedback and the optimal training benefit from your workouts.

You can also use the Polar Running Program to get personalized guidance towards your running goals and integrate group fitness into your running program: When it’s time to do strength training, head to BODYMPUMP; if your program says it’s time to do mobility, you can opt for BODYBALANCE instead.