#TEAMIVANKA TRAINING PLAN

Size: px

Start display at page:

Download "#TEAMIVANKA TRAINING PLAN"

Jennifer Dalton
6 years ago
Views:

1 JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to work ourselves up to running minutes, three times a week. Now that it s time to get serious, we ll be relying on the program below to whip us into shape. Are you training, too? Join us in the challenge and post your photos along the way. and hashtag so we can cheer you on! What you ll find inside The complete training calendar A week-by-week checklist (if calendars aren t your thing) A guide to stretching John s workout Cross-training suggestions A few notes from John All runs, including the speed sessions, start with dynamic stretches. In the speed sessions, a stride is a burst of acceleration that focuses on form as well as speed. It s part of the warm-up, in preparation for the actual workout. Each stride gets progressively faster as you warm up. All runs are performed at a perceived exertion of about 50-55% effort at the start of the run, unless noted. (With the longer runs, you may feel like 60-80% effort as you become increasingly tired. That s normal.) Runners will be ing on Wednesdays. Cross-training include, in order of effectiveness: swimming, stair climber, elliptical trainer, spin class, circuit training (you would not do other strength training with this) and rowing. If you find the gym machine boring on their own, create a circuit with the stair climber, elliptical trainer and rowing machine. As with any new exercise program, it is recommended that you consult with your doctor prior to starting this training regimen.

2 JANUARY 2015 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY 1 FRIDAY SATURDAY off run 40 mins 35 mins run 45 mins off run 35 mins

3 FEBRUARY 2015 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY run 50 mins 1 FRIDAY SATURDAY mins & run 45 mins run 50 mins off run 40 mins run 60 mins 8 9 run 50 mins mins & run 50 mins 12 off 13 run 40 mins 14 run 70 mins run 50 mins mins & run 55 mins 19 off 20 run 45 mins 21 run 80 mins min speed session (see below) mins & run 60 mins 26 off 27 run 45 mins 28 TUESDAY, FEBRUARY 24 start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x half-miles at 80% effort with a 3-min recovery jog between each. complete the run to total 50 mins. finish with static stretches

4 MARCH 2015 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY run 90 mins 1 FRIDAY SATURDAY strength-raining 50-min speed 40 mins & session run 65 mins off run 45 mins (see below) 8 run 1 hr 40 mins 9 55-min speed session (see below) mins & run 70 mins off run 45 mins 15 run 1 hr 50 mins min tempo session (see below) mins & run 75 mins off run 45 mins run 2 hrs speed drill (see below) mins & run 75 mins off run 45 mins run 2 hrs 10 mins speed drill (see below) TUESDAY, MARCH 3 TUESDAY, MARCH 10 start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x.66 miles (1 km) at 80% effort with a 3-min recovery jog between each. complete the run easy to total 50 mins. finish with static stretches start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 mins at 80% effort then 2 mins at your normal running pace. do this 7x. complete the run easy to total 55 mins. finish with static stretches TUESDAY, MARCH 17 start with dynamic stretches, then jog 15 mins to warm up. run 3 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 30 mins at 70% effort. complete the run with 10 mins at an easy pace to total 55 mins. finish with static stretches TUESDAY, MARCH 24 start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1-mile with a 3-min recovery jog in between each mile. complete the run with a 10-min easy jog. finish with static stretches TUESDAY, MARCH 31 start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 6 x quarter-miles (400m s) at 85% effort with a 2-min recovery jog between each. complete the run with a 10-min easy jog. finish with static stretches

5 APRIL 2015 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY 1 40 mins & 2 FRIDAY SATURDAY 3 4 run 80 mins off run 45 mins run 14 miles 5 6 speed drill (see below) mins & run 70 mins off run 45 mins run 10 miles run 50 mins mins & run 50 mins 16 off 17 run 35 mins at an easy pace MORE Half- Marathon! TUESDAY, APRIL 7 start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1.25 mile (2 km) at 80% effort with a 3-min recovery jog between each. complete the run with a 10-min easy jog. finish with static stretches

6 Week by Week WEEK 1 40-minute run 35 minutes of ing 35-minute run WEEK 3 60-minute run 50-minute run 30 minutes of ing & 50-minute run 40-minute run WEEK 2 50-minute run 30 minutes of ing & 50-minute run 40-minute run WEEK 4 70-minute run 50-minute run 35 minutes of ing & 55-minute run 80-minute run WEEK 5 50-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x half-miles at 80% effort with a 3-min recovery jog between each. complete the run to total 50 mins. finish with static stretches 40 minutes of ing & 60-minute run 90-minute run WEEK 6 50-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 4 x.66 miles (1 km) at 80% effort with a 3-min recovery jog between each. complete the run easy to total 50 mins. finish with static stretches 40 minutes of ing & 65-minute run 1-hour-and-40-minute run WEEK 7 55-min speed session: start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 mins at 80% effort then 2 mins at your normal running pace. do this 7x. complete the run easy to total 55 mins. finish with static stretches 45 minutes of ing & 70-minute run 1-hour-and-50-minute run WEEK 8 55-min tempo session: start with dynamic stretches, then jog 15 mins to warm up. run 3 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 30 mins at 70% effort. complete the run with 10 mins at an easy pace to total 55 mins. finish with static stretches 45 minutes of ing & 75-minute run

7 2-hour run WEEK 9 start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1-mile with a 3-min recovery jog in between each mile. complete the run with a 10-min easy jog. finish with static stretches 40 minutes of ing & 75-minute run 2-hour-and-10-minute run WEEK 10 start with dynamic stretches, then jog 15 mins to warm up. run 5 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 6 x quarter-miles (400m s) at 85% effort with a 2-min recovery jog between each. complete the run with a 10-min easy jog. finish with static stretches 40 minutes of ing & 80-minute run 14-mile run WEEK 11 start with dynamic stretches, then jog 15 mins to warm up. run 4 x 20-sec strides with a jog back for recovery between each stride. (warm-up complete.) run 3 x 1.25 mile (2 km) at 80% effort with a 3-min recovery jog between each. complete the run with a 10-min easy jog. finish with static stretches 40 minutes of ing & 70-minute run 10-mile run 50-minute run WEEK minutes of ing & 50-minute run run 35 minutes at an easy pace *plan to do this light run the day before the race run a half-marathon! WEEK 13 share your photo from the finish line by using the hashtag

8 Stretching According to our coach, John Henwood, the benefits of stretching are many: it will help with muscle soreness, increase your athletic performance and recovery, and will help prevent injury. BEFORE YOU RUN Dynamic Stretches (Hold each stretch for one second and let it go. Repeat each stretch 5-6 times.) Straight Arm Rotations Standing, rotate both arms around the shoulder joint: forward for 10 seconds and then backwards for 10 seconds. Knee to Chest Standing, grab the knee and pull it straight up, towards your chest. Hug it briefly and let it go. Once you re finished, change legs. This will stretch your glutes and hamstrings. Leg Crossovers Standing, cross your feet and then bend down from the waist with straight legs. Do this five times with your right leg in front and then re-cross your legs and stretch five times with your left leg in front. Piriformic (Glutes) Stretch Standing, grab your heel and knee and pull your leg up, towards your torso. Repeat on the other side.

9 Quads Stretch Standing, grab your foot and pull it back to your glute for half a second, then let it go. Alternate on the other side. Groin Stretch Standing, shift to the left, hold for a second and then shift to the right. Alternating Toes Standing, rotate in the ankle, so that your heels are together, then your toes are together. This is great for the inner and outer hamstring.

10 AFTER YOU RUN Static Stretches Hold each stretch for 20 seconds Standing Hamstring Stretch Put one leg on a stool or bench that s just below hip height. Bend from your lower back and reach forward, keeping the outstretched leg straight. Your standing leg can be slightly bent. There s no need to reach your toes, if you re too tight reaching to the shin is fine. Once you ve finished, switch legs. Quad Stretch Standing, grab your foot and pull it up behind you. Change legs. Long Calf Standing and pushing against a wall, step one leg back and keep it straight with your heel on the ground. Bend the front leg, allowing the weight to go through your back leg. Alternate legs. Short Calf In an extension from the long calf stretch, put all your body weight over the bent front leg. Make sure your knee is over your second biggest toe. Alternate legs.

Pigeon Stretch Starting on all fours, slide your right knee forward toward your right hand. Slide your left leg back as far as your hips will allow, keeping your hips squared to the floor.

11 Pigeon Stretch Starting on all fours, slide your right knee forward toward your right hand. Slide your left leg back as far as your hips will allow, keeping your hips squared to the floor. Hold and then switch legs. Hip Flexor Stretch Put one knee on the ground in a kneeling position, while the other foot is extended straight behind you. Press your pelvis forward. Cobra Stretch Lying face-down, press your palms into the floor beneath your shoulders. Engaging the abs, push your upper body off the floor, arms straight, while keeping your hips, legs and feet planted. Hold for several breaths and then slowly lower.

Strength Training When you re training for a race, it s easy to focus on running and let gym routines and strength training slide. That s a mistake, says our coach, John Henwood.

Tight abs and lean legs aside, strength training twice-weekly will pay off in spades when you run. A strong upper body, core included, will allow you to sustain your good form.

12 Strength Training When you re training for a race, it s easy to focus on running and let gym routines and strength training slide. That s a mistake, says our coach, John Henwood. Building muscle will change your body composition: as you increase lean muscle mass, your metabolic rate will also increase, resulting in a major spike in fat burning. Tight abs and lean legs aside, strength training twice-weekly will pay off in spades when you run. A strong upper body, core included, will allow you to sustain your good form. Working the legs and glutes will give you more explosiveness, enabling you to run faster and for longer periods of time. When done weekly in conjunction with smart training, the routine below will also help to address the muscle imbalances that running can create. Put like that, it s a bit of a no-brainer. Push-Ups 2 sets of 12 reps Lying face-down, with your palms under your shoulders, extend your arms, pushing your body up into a straight line. Bending your elbows away from the body, lower yourself to within 2-3 inches away from the floor. Push-up from your knees, instead of a plank position, to modify the exercise. Single-Leg Squats 2 sets of 20 reps on each leg Standing on your left leg with the right toe touching the floor behind you, sit into a squat position. Reach forward, down to the floor, and return to a standing position. 95% of your bodyweight should be on the left foot only 5% should be on the toe touching behind you.

13 Lunges Twist 1 set of 10 reps on each leg Keeping your feet straight ahead, hold your arms out in front of you, then lunge forward with the right leg. Reach arms to the right, and twist your torso to the right. Twist back to the front and return to your starting position. Lateral Lunges 1 set of reps on each leg Keeping your feet straight ahead, hold your arms out in front of you, then lunge to the right side. Hold and return to your starting position. Plank Hold for 1-minute Get into push-up position on the floor, keeping hands directly below your shoulders. Adjust your body so that it s in a straight line from head to toe. Hold still and focus on your breathing. Side Plank Hold for 35-seconds on each side From plank position, press your right hand to the ground and turn your body so that your weight is on the outer edge of your right foot. Stack your left foot on top of the right. Extend your left arm to the sky. Keep your hips raised and your core muscles tight.

14 Opposite Arm/Leg Reach 1 set of 10, alternating left and right Lie on your back with your legs out straight. Bring your right leg up, keeping it straight, while raising the head and reaching out to your leg with the opposite hand. Return to the starting position. Tricep Bench Dips 2 sets of 12 reps Sit up straight on the edge of a bench, with your legs at a 45-degree angle. Place your hands on either side of your hips, keeping your palms flat and fingertips pointing toward the floor. Without moving your legs, move your glutes forward, off the bench, and then lower yourself until your elbows form a 90-degree angle. Raise your hips to the starting position.

Cross-Training Adding a different workout to your routine will aid in preventing injury, as well as improving your fitness and keeping things interesting (can t bear to hit the pavement again?

Swimming Highly recommended if you re at least an average swimmer, free-style swim strokes have incredible benefits: they strengthen your hip flexors, core and shoulders and sort out imbalances in

Turn it up! Don t make it easy. Elliptical The elliptical is a big calorie burner because you re using muscles in your upper and lower body.

15 Cross-Training Adding a different workout to your routine will aid in preventing injury, as well as improving your fitness and keeping things interesting (can t bear to hit the pavement again? Hit the gym instead). Here, our coach, Olympic athlete John Henwood, gives us his recommendations for ing in order of efficiency and effectiveness while preparing for a race. Swimming Highly recommended if you re at least an average swimmer, free-style swim strokes have incredible benefits: they strengthen your hip flexors, core and shoulders and sort out imbalances in your leg muscles. Stair Climber It s an awesome cardio, strength and endurance workout. Large strides work your glutes, and short ones work your quads. Stay upright with a very slight lean. Turn it up! Don t make it easy. Elliptical The elliptical is a big calorie burner because you re using muscles in your upper and lower body. You could make it easy and just go through the motions, but instead, test yourself turn up the resistance and push the cardio. Spinning Spin classes are a great workout in a fun atmosphere, but make sure you only cycle once per week and stretch well after, because your form on the bike contradicts your form when you run. (When you run, you have your hips forward, chest out, shoulders back and core and glutes engaged. When you re cycling, your body does the opposite you lean forward, curve your back and often lose the firing of your core and glutes.)

Circuit-Training Choose 7-10 (burpees, push-ups, squats, sit-ups, etc.) and do each one at a faster rate than normal for one minute, with 30 seconds of rest between each to keep your heart rate up.

16 Circuit-Training Choose 7-10 (burpees, push-ups, squats, sit-ups, etc.) and do each one at a faster rate than normal for one minute, with 30 seconds of rest between each to keep your heart rate up. If you re feeling up to it, do two rounds of the circuit. Rowing Machine Rowing is a really tough workout. It combines strength and endurance, and works your legs, arms and core to the max. Just spending 5-6 minutes on a rowing machine at a good rate is going to to hurt!

10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT

10KM 8-WEEK TRAINING PLAN. Week One SUN. Easy 15 min. Meditation. Easy 15 min. Meditation. Strength. Easy 15 min FRI THU WED TUE MON SAT 10KM 8-WEEK TR AINING PLAN WEEK ONE 10KM 8-WEEK TRAINING PLAN Sunday Long Run Your longest run of the week. Here s where you build your mental and physical strength. Monday Meditation Don t think of this