Newspaper article THE JOURNAL RECORD

Training Program Outlines Preparations for Runners

Newspaper article THE JOURNAL RECORD

Training Program Outlines Preparations for Runners

Article excerpt

Long distance running events such as this spring's seventh annual Redbud Classic, April 8 and 9, attract runners of all ages and fitness levels - from the most elite competitive runners to those running their first race.

Health officals advise that people new to the sport begin training now to participate in this year's races.

Susie Fuller, SCORE exercise physiologist at St. Anthony Hospital, offered the following training program suggestions and a weekly schedule. The program is designed to be easy to follow and incorporate into a demanding schedule.

Runners are advised to consult with their family physician before beginning any type of exercise or training program.

- Starting this week, the runner should cover 10 miles (the recommended "total weekly mileage"), with the longest run being three miles.

Total weekly mileage refers to the suggested miles a person should run for the designated week, including the long run. So, if the recommended weekly mileage is 17.5 miles and the long run is 6.5, approximately 11 more miles should be run that week.

This remaining mileage may be divided up according to individual preferences and schedules. For example, some may want to do three mile runs and one two mile run, while another runner may choose to run four miles twice and three miles once.

- For the week of Feb. 5, runners should cover total weekly milage of 12, with the longest run at 3.5 miles.

- Feb. 12: total weekly mileage 12, longest run 3.5.

- Feb. 19: total weekly mileage 13.5, longest run 4.

- Feb. 26: total weekly mileage 14, longest run 4.5.

- March 5: total weekly mileage 14.5, longest run 5.

- March 12: total weekly mileage 16, longest run 5.5.

- March 19: total weekly mileage 16, longest run 6.

- March 26: total weekly mileage 17.5, longest run 6.5 to 7 miles.

- April 2: total weekly mileage 13. …

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