RUNNING TIPS | Believe-HK

TRAINING TIPS - RUNNING

Phase 1: Building Strength and Consistency (20% of training time allocation)

Goal: Build a routine and adapt your body to running.
Weekly Structure:
- Days: 3-4 days of running/walking, 1-2 days of cross-training (e.g., walking, cycling, yoga), 1-2 rest days.
Key Workouts:
- Walk/Run Intervals: Start with 1 min jog + 2 mins walk, repeating for 20-30 mins. Gradually increase jog time each week.
- Easy Pace: Focus on a pace where you can speak in short sentences.
- Long Walk/Run: 30-45 mins of walking with short jog intervals (e.g., 2 mins jog + 3 mins walk).

Phase 2: Increasing Running Time (20% of training time allocation)

Goal: Transition to continuous running and build endurance.
Weekly Structure:
- Days: 3-4 days of running, 1-2 days cross-training, 1 rest day.
Key Workouts:
- Intervals: 3 mins jog + 1 min walk x 6-8 rounds (progress to 5 mins jog + 1 min walk).
- Easy Runs: 15-20 mins of continuous running.
- Long Run: 30-40 mins (mix jogging/walking as needed).

Phase 3: Building Distance and Light speed (30% of training time allocation)

Goal: Run 5-6 km continuously and introduce light speed work.
Weekly Structure:
- Days: 4 days running, 1 day cross-training, 2 rest days.
Key Workouts:
- Easy Runs: 3-5 km at conversational pace.
- Long Run: 6-8 km (walk breaks as needed).
- Fartlek Play: 1-2 days: Alternate 1 min faster running + 2 mins easy jogging for 20 mins.

Phase 4: Race Prep & Taper (30% of training time allocation)

Goal: Prepare for a 5K or 10K race.
Weekly Structure:
- Days: 3-4 days running, 1-2 rest days, 1 day cross-training.
Key Workouts:
- Race Pace Practice: 2 km at goal race pace during a 5 km run.
- Long Run: 8-10 km (for 10K) or 5-6 km (for 5K).
- Taper: Reduce mileage by 30% in the final week.

Key Tips

Focused on building endurance, consistency, and confidence while minimizing injury risk.
Recovery: Foam rolling, stretching, and 8+ hours of sleep.
Nutrition: Hydrate well and balanced meals.
Listen to Your Body: Take extra rest days if you feel pain or fatigue.

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