This 21km programme was put together for me by a good friend (and biokinetisist by profession) Heath Keyser. He also happens to be an uber-athlete. This is where my running started……it got me going and has kept me going!
I used this programme over and over again and will still default to it. And remain injury free. I started by walking the time and did that for the first six weeks, and then started at week 1 again, but this time incorporated running. It’s an awesome framework to make work for you and where you are in your running life. It’s a great place to start if you want to run but don’t know where or how to start.
I also earned the title of “bossy boots” when I started my 50 year old colleague (and dear friend) running using this programme. He ran his first half marathon six months later and is still running.
Key things that work for me and have allowed me to make sense of my running and enjoy it:
– Never underestimate the power of walking. If you don’t have the legs, mind or “krag” to run……then walk
– Sleep enough, rest enough
– Respect the easy days and take them easy
– Keep it fun
– Less is more
– Focus on form
So here it is: 21km Running Programme
The approximate distances each week are based on running at 6 min/km. So if you run 30 min at 6 min/km that equates to 5km. If you run faster, that is fine, but rather run for time as the program states.
Hills means choose a hilly route. Don’t avoid hills; seek them out. Once a week, pick a hilly route. If there is only one significant hill in your area, run it from each direction. Climbing builds strength in your quads and gets the heart rate up.
Easy is used as a recovery run or for your long run on the weekend.
Fast is pushing yourself out of your comfort zone and this improves your fitness.
Running for time also helps you to run an out-and-back course. For example, if your running time is 24min, run out for 13 min and back in 11 min. You usually run the second half faster because just like a racehorse sniffing the home straight, you tend to pin your ears back and go faster.
Training is built around a paradox—you don’t get fitter when you’re training. You improve when you’re resting. That’s when your body rebuilds from hard sessions. Rest means no running that day. However, it is active rest, so you can do gym, cycle, swim, stretch or just put your feet up!
Important parts of your program to remember:
• Drink water – the most important nutrient you put in your body! At least 6-8 glasses per day. It contributes more than half of your body weight, plays an important role in physical performance. It’s an easy thing to do.
• Get good shoes.
• Don’t worry how far you are running. Rather than set a distance goal, set a time goal. Increase the time gradually (10% increase a week) to avoid over extending yourself.
• Stretch – this is a personal choice. You may choose something like yoga over an intensive stretch session.
Tips for Successful Running
1. Structure your Sessions
The best way to become an accomplished runner is to get on a regular training program. A good program tells you what to do each day, and it is organised around sound training principles. You will make more progress if you understand how the programs are structured.
2. Build Gradually
It has been found that the body can handle gradual increases in distance very well and is less likely to get injured. The general rule is to increase mileage no more than 10% a week. This is especially important in running where the impact stresses are much greater than in cycling or swimming.
3. Vary the Pace
The most common mistake of novice runners is to plod along day after day at the same moderate pace. They always train at a jog and then when they want to actually run, their body doesn’t respond. Top runners, on the other hand, know how to alternate fast intervals on the track with leisurely runs in the forest. Fast runs/intervals provide the chance for improvement while slow runs allow the body to recover and get stronger. The big mistake is going the same speed day after day. If you always run at a moderate pace, your body won’t know that you want it to adapt and get faster.
4. Vary the Volume
Just as you vary the pace, you should also run different distances during the week. By gradually increasing the distance on your weekend run, your body adapts quickly to the increased workload.
5. Keep It Fun
Training should never be a noose around your neck. You are running for fun, relaxation and to improve your fitness. Explore different routes, alternate runs on pavements and contour paths, run alone and then in a group, try to break your personal record for the local time trial, sign up for a low-key race. Boredom should never be an option.