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7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
1/6
Sponsored by
7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
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All your friends are doing itjust check out thebrag shots on their Facebook, Twitter or Instagramaccounts. Want in? Whether its a 5K, 10K orhalf-marathon, we have a plan to get you through
the finish line strong. We promise that youll soonbe boasting about your medals, too.
By Jenna Autuori-Dedic
move/action plan
Sponsored by
7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
3/6
CREDITSTO
GOHERE
Injury-Proof
your MIles
Train ouch-freewith these core andlower-body strenthmoves. Do them atleast twice a week.Moves desined by D. S. Blaise Williams, Ph.D.
week monday tuesday wednesday thursday friday saturday sunday
Why try ItRunnin can kick-start a healthier lifestyleor help you bust throuh a workout plateau. Puttin a5K race on your calendar is the perfect motivational tool.In little more than a month youll see sinificant chanesin your fitness level, says Newton Runnin AmbassadorJeff Devlin, the founder of Devlin Coachin in Downintown,Pennsylvania, who created this 5K plan.
What to exPectThe plan, which will transform youfrom a walker into a runner in just six weeks, includesthree days of runnin, two days of cross-trainin orwalkin, and two days of rest.
in six weeks you can . . .Run a 5K!
1
Walk 5 min,jo/walk 10
min (alternate20-sec jo
with 40-secwalk), walk
5 min
Cross-train
Walk 5 min,jo/walk 10
min (alternate30-sec jo
with 30-secwalk), walk
5 min
Rest Walk orcross-train
Walk 5 min,jo/walk
20 min(alternate
40-sec jo with20-sec walk),
walk 5 min
Rest
2
Walk 8 min,jo/walk
12 min(alternate
60-sec jo with30-sec walk),
walk 5 min
Cross-train
Walk 5 min,jo/walk 15 min
(alternate75-sec jo with
15-sec walk),walk 5 min
Rest Walk orcross-train
Walk 6 min,jo/walk 24
min (alternate2:30-min jowith 30-secwalk), walk
5 min
Rest
3
Walk 5 min, jo/walk 15 min(alternate
4:30-min jowith 30-secwalk), walk
5 min
Cross-train
Walk 5 min,jo/walk 20
min (alternate9-min jo
with 60-secwalk), walk
5 min
Rest Walk orcross-train
Walk/jo/run45 min: Walk
5 min, easy jog/run 20 min,
walk 5 min, easyjog/run 10 min,
walk 5 min
Rest
4
Walk 5 min, jo/walk 25 min(alternate
11-min jo with90-sec walk),
walk 5 min
Cross-train
Walk 5 min,jo/run
20 min, walk3 min, jo/run12 min, walk
5 min
Rest Walk orcross-train
Walk/jo/run50 min: Walk10 min, easy
jog/run35 min, walk
5 min
Rest
5
Walk/jo/run35 min: Walk
5 min, easy jog/run 15 min, walk3 min, easy jog/
run 10 min,
walk 2 min
Cross-train
Walk/jo/run30 min: Walk8 min, easy
jog/run20 min, walk
2 min
Rest Walk orcross-train
Walk/jo/run55 min: Walk
5 min, easy jog/run 30 min,
walk 3 min, easyjog/run 15 min,
walk 2 min
Rest
6
Walk/jo/run30 min: Walk 5
min, jog/run 20min (alternate4-min jog with
1-min walk),walk 5 min
Cross-train
Walk/jo/run25 min: Walk8 min, easy
jog/run15 min, walk
2 min
Rest Walk orcross-train
Warm up10 min
(alternate1-min walk with1:30-min jo)
Race day!
Rest
One-Le Bosu JumpTarets quads, buttStanding on right leg, jumponto Bosu (or use a pillow),
landing on left leg. Jump offBosu, landing on right leg;keep knee soft. Do 12 reps;switch sides and repeat. Do3 sets of 12 reps per side.
Side Plank With Le LiftsTarets obliques, hips, thihsLie on left side, legs stacked, left elbowunder shoulder. Lift hips and knees off
floor; raise right leg about 1 foot, toesforward. Lower leg andrepeat. Do3 sets of 12reps per side.
Plank Donkey KicksTarets abs, butt, hamstrinsLoop resistance band aroundbottom of right foot, holding ends in
hands. Get in full plank. Bring rightknee toward chest; then extendright foot behindyou. Do 3 sets of12 reps per side.
move/action plan
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7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
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Why try ItThe 10K can transform you into a truedistance runner who has the confidence to take oneven reater challenes, says Brooks-sponsored athleteMelody Fairchild, a runnin coach in Boulder, Colorado.
What to exPectThis eiht-week plan is desinedfor runners who reularly lo about 15 miles a weekat least 30 minutes at a time. Addin loner runs, hillsand intervals boosts endurance, strenth and speed.
in eight weeks you can . . .Run a 10K!
week monday tuesday wednesday thursday friday saturday sunday
1
Ten 1-minpick-ups
with1-minrecovery
after each
Cross-train
Treadmill
incline pick-ups:eight 15-secsprints with
1-min recoveryafter each
Cross-trainRest, oreasy run25 min
Lon run35 to 40 min
Rest
2
Five 2-minpick-ups and
two 1-minpick-ups with
1-min recoveryafter each
Cross-train
Treadmillincline pick-
ups:six 20-secsprints with
1-min recoveryafter each
Cross-trainRest, oreasy run25 min
Lon run40 min
Rest
3
Three tofour 3-min
pick-ups with2-min recovery
after each
Cross-train
Treadmill inclinepick-ups: five
30-sec sprintswith 1:15-min
recovery
after each
Cross-trainRest, oreasy run30 min
Lon run50 min
Rest
4
Three 4-minpick-ups
with2-minrecovery
after each
Cross-train Cross-trainRest, oreasy run35 min
Lon run50 to 55 min
Rest
5Twelve 1-minpick-ups with
1-min recoveryafter each
Cross-train
Treadmillincline pick-ups:
four 45-secsprints
with 1:30-minrecovery
after each
Cross-trainRest, oreasy run35 min
Lon run55 to 60 min
Rest
6
Six 2-min
pick-upswith2-minrecovery
after each
Cross-train
Treadmill incline
pick-ups: ten20-sec sprintswith 1:30-min
recoveryafter each
Cross-trainRest, oreasy run35 min
Lon run60 to 70 min
Rest
7
Three 2-minpick-ups with
2-min recoveryafter each and
six 1-min pick-upswith 1-min recov-
ery after each
Cross-train
Treadmillincline pick-ups:
eight 30-secsprints
with 1:30-minrecovery
after each
Cross-trainRest, oreasy run35 min
Lon run40 min
Rest
8
Eiht 1-minpick-ups
with1:30-minrecovery
after each
Cross-train
Treadmillincline pick-ups:
six 15-secsprints with
1-min recovery
after each
Cross-trainEasy
prerace jo15 min
Race day!Rest
*RPE (rate of perceived exertion) is measured on a scale of 1 to 10, where 1 is easy walkin and 10 is an all-out sprint.
Cross-train Do an easy-to-moderate cardio workout of yourchoice for 15 minutes, followedby a strength-training routine.
Easy run Go at an RPE* of 5to 6.Incline Set your treadmill toa 2.5 percent incline and sprint
at an RPE of 8 to 9, followed bya given recovery time (easy jogor walk), or run hills outdoors.Long run Go at a slightly easier
pace at an RPE of 5 to 6.Pick-up Start at an RPE of 8 andend with an RPE of 10, followedby a given recovery time.
Treadmill inclinepick-ups:six
30-sec sprintswith 1:30-min
recoveryafter each
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7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
5/6
week monday tuesday wednesday thursday friday saturday sunday
Why try ItWomen voted the half-marathon theirfavorite of all race distances, accordin to a 2013survey by Runnin USA. The appeal? A half is moremanaeable than a full marathon, so its less intimi-datin, says John Honerkamp, a coach for New YorkRoad Runners. (But it still has the wordmarathon!)
What to exPectYoull hit the pavement four daysa week, but this plan, desined for runners whoalready lo about 10 to 15 miles a week, alternatesbetween harder and easier weekly workouts so yourbody can adjust to the increasin mileae. Focus onyour effort rather than your time, Honerkamp says.
in 12 weeks you can . . .Run a Half-MaRatHon!
As you feel (AYF) For theseruns, leave your watch behindand run for the fun of it, notbecause youre training. Go asfast or as slow as you like
Easy run Go at an RPE* of 5to 6.Fartlek/Intervals Alternatebetween faster running andrecovery walk/jogs For a fartlek
specific time (for example,2-minute sprints at an RPE of 8with 2 minutes of recovery atan RPE of 3). Use a mix of thesespeeds throughout the plan
one-minute pick-ups followedby an easy jog.Long run This is an easy runfor a longer distance at anRPE of 5 to 6 (where speech is
2 RestCross-train
4 RestCross-train
6 RestCross-train
8 RestCross-train
10 RestCross-train
12
Tempo run3 miles
Fartlek/intervals4 miles
Fartlek/intervals6 miles
Tempo run6 miles
Fartlek/intervals6 miles
Tempo run4 miles
Rest
AYF4 miles
AYF4 miles
AYF4 miles
AYF5 miles
Hills6 miles
Easy run4 miles
Rest
Rest
Rest
Rest
Rest
Rest
Easy run3 miles
Easy run4 miles
Easy run5 miles
Easy run4 miles
Easy run4 miles
Easy run3 miles
1 RestCross-trainTempo run
3 milesAYF
3 milesRest Easy run
3 milesLon run4 miles
Lon run5 miles
3 RestCross-trainFartlek/intervals4 miles
Hills4 miles
Rest Easy run4 miles
Lon run6 miles
Lon run7 miles
5 RestCross-trainTempo run
5 milesHills
3 milesRest Easy run
3 milesLon run8 miles
Lon run9 miles
7 RestCross-trainFartlek/intervals6 miles
Hills5 miles
Rest Easy run5 miles
Lon run8 miles
Lon run10 miles
9 RestCross-trainFartlek/intervals6 miles
Hills5 miles
Rest Easy run3 miles
Lon run8 miles
Lon run11 miles
11 RestCross-trainTempo run
6 milesAYF
5 milesRest Easy run
4 milesLon run7 miles
Race day!Cross-train
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7/29/2019 Fitness Magazine Training Guide Sponsored by Brooks
6/6 PAGE76,
BOTTOM,
ANDTHISPA
GE,
STILLS:PETERARDITO
aMazIng races
These otta-tryevents are worththe trip.l The MORE/FITNESSWomens Half-Marathoncelebrates its 10th anni-versary as the countrysbiggest female-only half.(April 14, morefitnesshalf.com)
l The Zooma Womens
Race Series includesa mix of 5Ks, 10Ks andhalf-marathons in fiveresort locations through-out the country. (Datesvary, zoomarun.com)
l Take a prerace outdooryoga class or enjoy a freepostrace music festivalat Lululemon AthleticasSeaWheeze Half-Marathon in Vancouver,British Columbia. (August10, seawheeze.com)
l The nighttime Rock nRoll Las Veas Marathon& travels along the
famous Strip and featureslive bands at every mile.(November 17, stripatnight.com)
lAt each kilometer of theColor Run 5K, volunteersshoot off a blast of col-ored powder. Your raceT-shirt will never look thesame again. (Dates vary,thecolorrun.com)
l One million watts oflight and sound transformthe Electric Run 5K intoan outdoor dance party.(Dates vary, electricrun
.com)Samantha Shelton
Get a jump starton your racerecovery with the110% JulerKnickers. Thecompressiontights featurestrategicallyplaced pocketsthat let you slip inan ice pack toalleviate muscle
soreness onceyouve crossedthe finish line.($150, 110playharder.com)
Lightweight BrooksDLite Racer 2Shorts featureeasy-to-reach elasticholders for your
energy gels. Andthe neon pink fabricmeans nobody canmiss you as yourun by! ($50, brooksrunning.com)
Love your heart-ratemonitor but hate thecumbersome cheststrap? Just snap yourdevice into the AllSport Bra With HeartRate Monitor byLululemon Athleticaand youre good to go.($64, lululemon.com)
hoW to run better
Trainin for your firstor second, third, or 20th!race is all about stickin with aproram. But a little insider advice can make the miles you run that much easier.
IVE BEEN TRYINgTO CUT DOWN ON
MY CARBS. CANI STILL DO THISWHILE TRAININg?Carbohydrates arentdiet demons. In fact,theyre a runners bestfriend, says FITNESSadvisory boardmember Leslie Bonci,R.D., a coauthor ofRun Your Butt Off.When youre runninga race or training, yourbody needs to tapinto stored carbs forenergy. But ODingon some starches can
easily pack on thepounds. To help, Fillabout a third of yourplate with grains andsplit the rest amongprotein, fruits andvegetables, Boncisays. And get more
out of every bite bychoosing healthier
carbs like sweetpotatoes, quinoa,brown rice or lentils,which pack morefiber, vitamins andminerals.
HOW DO I KNOWIF IM READY TO DOA LONgER RACE?Youll know youreready to move upwhen you achieveyour goal time withyour current race,says Newton RunningAmbassador Jeff
Devlin. For instance,if you hit your goal ofbeating one hour inyour last 10K, chancesare you can handle agreater challenge.A good rule of thumbto follow: Target a race
distance no longerthan about double
your current weeklylong run.
SHOULD I WORRYABOUT MY FORMIF IM NEW TO THESPORT?Consider it an oppor-tunity to get off onthe right footliterally.As a beginner, youcan address formfrom the start andcommit to runningthat way, Devlinnotes. But its nevertoo late to fix your
technique. Your strideshould be quick, lightand quiet. If yoursteps are heavy andnoisy, youre mostlikely overstriding andstriking with too muchimpact on your heels.
Shorten your strideand lean forward
slightly; the idealimpact should be atthe mid- to forefoot,where your shoemeets the ground.
ARE MY TREADMILLRUNS gOINg TOPREPARE ME FORTHE OUTDOORS?You may need to makea few tweaks to com-pensate for some ofthe work the machineis doing for you. Beginby setting the inclineto 1 percent to make
up for the lack of exter-nal factors like windresistance and varyingterrain, says New YorkRoad Runners coachJohn Honerkamp.Whenever possible, tryto train outdoors.
The Lucy PackN Dash Tankhas pocketsgalore forstashing allyour goodies,plus precutslits for pinningon your bib.($55, lucy.com)
suit yourselfObsessin about what towear? Elevate yourperformance with thesefashionable, functional pieces.
Bling it On!
Enravable necklaces($70 to $94) ive you afancy reminder of yourfinish time. Readers dointhe MORE/FITNESSWomens Half-Marathonet a 20 percent discount(Offer ood throuh April30, 2013; use the discountcode FITNESSHALF at
ericasaradesins.com.)
move/action plan
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