BITTINGER PERFORMANCE INSTITUTE AND ELM GROVE ATHLETICS

BITTINGER PERFORMANCE INSTITUTE AND ELM GROVE ATHLETICS

Programs Provided By BSFT

Bittinger Preformance Institue is a comprehensive site that allows you to find updated information to lead you to a happy and heaither new you. You can find training tips, nutrition advice, product reviews, and personal opinions that will help you achieve your goals.

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Saturday, October 3, 2015

Basic Running Program

Running is a great form of exercise. This time if year is cross country season. I have been at practice and meets for the last few weeks. I have been working on some different program with more to come. But let's start with this simple basic plan. This will build a foundation that we can build on for the future.

Goal week 12 milage 15-20
Week 1
M (2 miles easy) W (1.5 miles easy) F (1.5 miles easy)

Week 2
M (2 miles easy) W (2 miles easy) F (2 miles easy)

Week 3
M (3 miles easy) W (2 miles easy) F (2 miles easy)

Week 4
M (3 miles easy) W (2 miles easy) F (2 miles easy)

Week 5
M (3 miles easy) T (1.5 miles easy) W (1.5 miles easy) Th (1 miles easy 5 striders) F (1.5 miles easy)

The striders get your body ready to run faster. Let’s start with the basic striders: running loose and relaxed and ranging from 60-100meters—short bursts of controlled speed. Do not go all-out gradually introduce a faster tempo into your training.

Week 6
M (3 miles easy) T (2 miles easy) W (1.5 miles easy) Th (1.5 miles easy 5 striders) F (1.5 miles easy)

Week 7
M (3 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 5 striders) F (2 miles easy)

Week 8
M (3 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 5 striders) F (2 miles easy)

Week 9
M (4 miles easy) T (2 miles easy) W (2 miles easy) Th (2 miles easy 7 striders) F (2 miles easy)

Week 10
M (4 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 7 striders) F (2.5 miles easy)

Week 11
M (5 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 10 striders) F (2.5 miles easy)

Week 12
M (5 miles easy) T (2.5 miles easy) W (2 miles easy) Th (2 miles easy 10 striders) F (2.5 miles easy)

Running done right can make you a very healthy and active person for years to come. I will be adding to this program I'd you are interested in more sign up to follow this page. Check back for more but get out and start running tomorrow!

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