Okay boys… lets chat about a unique boy issue. Most of my runs the past couple of months have been in the high 50s to mid 60s. Cold for this neck of the woods. As my runs got longer and the workouts became more difficult, I started to experience something that was odd. Intuitively, I…
Negative Split Strategy Negative split refers to a running strategy where the second half of a run or race is completed faster than the first half. The idea is to conserve energy early on, allowing for a stronger, more efficient finish. Far too often, inexperienced runners (and even experienced ones) let too many horses out…
In this part of the series, you’ll be introduced to various terms and ideas that didn’t have a good fit in other parts of the primer. V02 Max A measure of the maximum amount of oxygen your body can utilize during intense exercise. It reflects your aerobic capacity, essentially how efficiently your heart, lungs, and…
Stretch It, Stretch It Good… In the previous parts of this primer, you’ve been introduced to running concepts, terminology and given an example training plan for someone new to running. Before turning you loose on the road, track, trail or treadmill we need to discuss one last topic; Stretching. The questions are; what is it,…
Here’s a 12-week training plan designed to help you complete a 5k race. This plan assumes you’re starting with a low level of fitness, and the goal is to build endurance and confidence in running. This plan does not focus on speed/pace. The goal is to finish the race regardless of time. As you progress…
You Better Work! In order to know if your running future is Sashay Away or Shantay You Stay… you’ll need to track running effort. Tracking running effort metrics like Heart Rate (HR) Zones, Threshold Pace Zones, and perceived exertion is crucial in training for several reasons: 1. Personalization and Efficiency 2. Avoiding Overtraining and Injury…
One of the terms I mentioned in Part 4 of this primer was Lactate Threshold. As this is a term you will frequently see in training plans and in conversation with runners, I thought it important to give this topic it’s own part in the primer. Keep in mind that as a beginning runner, you…
Primer Recap The confusing world of running terminology Before I get into actual terms you may typically see in a running training plan, I wanted to preface the information. If you were to look up each of these terms you’ll likely find different and perhaps seemingly contradictory explanations for each. Thus is part of why…