May 23 2016
What to do when injury strikes right before your big goal race.
Remember when running was simple? You woke-up before work, tied on your sneakers, went for a run and then proceed with the rest of your day as usual. It was relatively easy to be a runner when all you thought you had to do to succeed was run.
Now we know that in order to be a lifetime runner, we have to do more than wake-up and run. We have to take care of our bodies by eating well, strength training, foam rolling, cross-training, stretching and doing running drills. Combine all of these things with every other responsibility we have in life and running doesn’t seem so simple any more.
Putting together a training plan that incorporates all of these things can feel overwhelming, but it doesn’t have to be. You can keep things simple and add every necessary element into your training plan without quitting your day job.
Here are some things to keep in mind to help manage all these elements along with a sample weekly schedule
Sample weekly training schedule:
Monday: Foam roll 5 minutes, easy 3 mile run + 15 minutes of strength = 55-minute workout
Tuesday: Tempo Run: 5 minutes of dynamic stretching + tempo run (warm-up 15 minutes + 30 minutes at tempo effort) + 5 minutes of core work + 5 minutes of foam rolling = 60-minute workout
Wednesday: Easy 4 mile run + 5 minutes of running drills + 15-minute strength workout = 60 minute workout
Thursday: REST Day
Saturday: Long run
Sunday: Foam roll 5 minutes + dynamic stretch 5 minutes + recovery run 2-4 miles + 5 minute core workout = 30-45 minute workout