If you have a training plan for running – great! If your running training 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.
RUNNING Training plans for 5K, 10K and half marathon
Ideally, your running 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 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 running training plan can improve your commitment, fitness and health (staying injury-free):
- To improve as a runner, you need to strengthen the muscles around the joints and an effective way to do this is low weight, high repetition full-body weight training (like BODYPUMP™). Exercises that strengthen the arms and back are also beneficial to have the strength to keep the elbows flexed during running and to maintain a strong upper body posture.
- Runners should also do integrated core training (like CXWORX™) to gain single leg strength for symmetry, deep hip muscle training for knee alignment, and abdominal training for efficient force transmission.
- To reduce the risk of injury, runners can benefit from workouts that include core training and stretching the working leg muscles (like BODYBALANCE™).
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
Before you start your running TRAINING plan…
If and when you get started with any of these running training plans 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 training plan: 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.
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Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.