Chapter 5 Program Design

Developing Your Running Program

This week we shall be starting to talk about designing your own training program. As runners, it is important always to remember that each one of us is very unique.

Each one of us has a distinctive body type, resting heart rate, maximum heart rate, not to mention the requirements put on us by our commitments to family, friends, community and our work.

Each of you should have an ultimate goal and then several goals leading to your ultimate goal. We want to assist you to design an intelligent program that takes you there. The first concern for us is to keep the goals realistic and challenging, to keep the program fun and you running healthy.

The Fitness Connection programs have seen a tremendous success rate with the people who followed the programs. A word of caution: the people who neglected to follow the program were usually the same ones on the injury list. They, in most cases, felt the benefits of the early strength building phase and then pushed themselves too fast. Lets make this group the healthy and wise one. Be patient with your training; the long term rewards are in your favour.

Important Note:

All of us should be able to pass the talk test. If you have difficulty talking then you are running too fast. Setting Your Goals

Tip:

Every person is unique - no special formula exists as to where you should start. Don?t look at the people around you whether male or female, simply look at where you are.

Goal Setting:

A. Determining Goals:

Try to establish weekly goals for improvement. The more realistic the goals are, the more likely that you will not be discouraged part way through your training. Use a running diary to help evaluate your progress. Always be ready to readjust and re-evaluate your goals. For example, bad runs on two consecutive days may indicate a need to back off and progress more slowly.

Short term goals: e.g. to complete a 5km run in the spring. e.g. to lose 10 lbs.

Long term goals: e.g. to lose 25 lbs and have fitness as a part of daily routine. e.g. to complete the Vancouver Marathon.

Remember! Your goals can be qualitative (e.g. to get in shape). or quantitative(e.g. want to run a 25 minute 5K).

B. Record Your Goals

Commit to your goals by writing them down and reviewing your progress towards these goals on an active basis.

C. Monitor Your Progress by Means of a Log Book

Log Books reinforce your daily step by step progress towards achievement of goals.

D. Modify Your Goals

As you progress in your training, your short term and even long term goals may change. Modify your goals according to changes in circumstance and document this change.

Set 5 Kinds of Goals:

Dream goal: long term

Dream goal: for this season.

Realistic performance goal: for this season Self acceptance:

Daily goals:

"A journey of a thousand miles begins with a single step."

 Focus on aspects which are within your control. e.g. skills, preparation  Avoid outcome goals beyond immediate control e.g. scores, placing, winning Goal Planner

Short Range:

Long Range:

Dream: Visualization/Imagery

Imagine yourself in the situations. Imagine yourself responding more effectively to situations that may have slowed or upset you in the past. Imagine yourself in the situations thinking, focusing, believing, and acting in more constructive and less anxious ways. Then work on replicating this version of yourself in the real world. Remember! With persistence you will be successful!!

Positive Self Suggestions

 I am in control of my thinking, focus, and life.  I control my own thoughts and emotions, and direct the whole pattern of my performance, health, and life.  I am fully capable of achieving the goals I set for myself today. They are within my control  I learn from problems, or setbacks, and through them I see room for improvement and opportunities for personal growth.  Everyday in some way I am better, wiser, more adaptable, more focused, more confident, more in control. Design Your Own Training Program

A. Strategy for the Development of a Training Program

Factors to Consider:

How much time do you have? e.g. 5 days a week approx 1 hour/day, include prep time.

How much of a commitment are you willing to make? e.g. 4 days a week for the 1st month and 5 days a week afterwards.

Available facilities.

Present level of fitness.

Psychological demands. e.g. stress, anxiety, family demands

B. Designing Your Schedule

Decide on the distances that you wish to train relative to your goals. e.g. 5 Km is the focus of this clinic.

Determine the number of workouts per week that will be needed and that you can commit to. (At least three workouts per week.)

Select the appropriate day of the week for each workout. e.g. Hill walk, easy walk, long run, rest, alternate exercise or cross training.

Determine the total weekly distance goal you think you will be able to run. Increase no more than 10% per week.

Determine the appropriate distance for each days workout to equal your total weekly distance goal. It is usually easier and more effective to go hard/easy, alternating longer and shorter runs.

Record this plan in your log.

C. Determining Weekly Training Distance

Determining the right amount of distance for the week can be difficult. Use the following tips to determine the level best suited for you.

When is my free time? (morning, noon, evenings) and how much time is available? e.g. ? I have 45 min. available at noon.

Are you feeling physically fit and injury free?

Are you mentally fit? e.g. motivated, charged or tired etc.

* Depending on your responses, you may need to increase or decrease the number of kilometres you plan to run for the week. Remember, it is better to build up your distance gradually over a period of several months so as to avoid injury.