C25K and Running Concepts

Easy steps to making your own running program

Before you start

• Medical Clearance

• History of running injuries?– Consider doing some strength training /

Physical therapy before running

• Get good shoes

Good Shoes

• Go to a Running Specialty Store

• Ask questions

• Brand doesn’t matter

Threshold Pace

• Defined by effort– Heart Rate – Talk Test– Lab Testing VO2

Max

Three Runs• Long Run

– Run or walk for 45 minutes or more

• Tempo Run– Effort above threshold heart rate for over 5

minutes

• Interval Run– Effort above threshold heart rate for 2 to 5

minutes, repeated with rest in between

Day 1- Long

• Run, jog or walk for 30-45 min– Stretch before and after – Start with first 5 min easy (warm up)– Conversational pace– End with last 5 min easy (cool Down)

Day 2 – Intervals

• Easy for 5:00 (warm up)

• Go faster for 1:00

• Walk or jog for 1:30

• Alternate faster / easy for total of 20:00

Day 3- Threshold

• Easy for 5:00 (warm up)

• A little faster than conversational pace for 20:00

• Easy 5:00 (cool down)

• In C25K plan this doesn’t start until week 4 or 5

Running Form

• Walking- shorter strides, but still heel strike

• Running- short strides with 170-180 steps per minute

• Running- hit ground with foot under center of gravity

Running form

• Don’t shuffle– Heel float– Knee drive

• Arms– Don’t cross mid line with hands– About 90 degree bend– Moderate swing

Running form

Running form

Hydration and fuel• Water!• For sessions under 2 hours, there is no

need for Gatorade• In heat, take in water before, during and

after a workout• Plan for water fountains, carry small

water bottle or leave one out along course

Motivation

• What motivates YOU?

• Group Runs

• Race Goals

• Mileage Goals

• Competitive Goals

Final Thoughts

• Make a plan

• Work your plan

• Have faith in your methods

Resources• www.C25K.com

• www.CoachDanClark.com

• http://www.runnersworld.com/training/getting-started

• www.LloydClarkeSports.com

• http://www.jeffgalloway.com/