Fellow trainers: Does anyone have favorite running programs they'd recommend for basic 5 & 10K prep for young, fit client?
My 24-year old client has taken the winter off of running to rehab a cranky knee and build overall strength. As she returns to running this Spring, I'd like to recommend a couple of basic training programs she can check out to ramp back up. Do you any of you have go-to's that you like?
Here is a nice article for you. Please be sure the client is careful with that cranky knee.
All the best!
I do, however, support the idea of taking sample programs from reputable sources and tweaking them to make them more appropriate for a specific client. This takes a bit longer but helps me avoid the pitfalls of cookie-cutter programs. Please note: in no way am I saying you're doing this, but do you understand where I'm coming from with my approach to developing race-prep programs?
Joanne made a great suggestion of checking out "Runner's World." If you haven't already looked into them, perhaps one of the links below would be of interest to you:
Best of luck to you and your client with the race-prep training!
I'd like to share 3 workouts that I've used both personally and with clients and had success. A combination of these three will get you ready, increase your time, and limit fatigue and joint pain.
(1) Tempo Runs - The intensity is above your current fitness level in an effort to increase your speed to get your time down. HR monitors are wonderful tools with this type of training, and a great way to find and push that anaerobic threshold.
(2) Base Mileage - Just to get miles under your belt. For a 5K, you may run up to 4-5 miles while below your race pace intensity-wise. You just want to build that muscular endurance and really push those Type A fibers.
(3) Precor AMT - Because running on cement, concrete, asphalt and treadmills can take a toll on the body, especially the joints. And in this runner's case, it will help with the "cranky" knee.
You will have to use your expertise and assessment data in the details like pace, HR, distance, etc. for each workout. As a "functional fitness specialist" keep in mind what is "functional" for a runner.
Every 2 running workout days, if no pain, continue to next phase. She should take a day off from running between each running workout.
Phase 1: Walk 5min, Run 1min for a total of 30 minutes
Phase 2: Walk 4min, Run 2min for a total of 30 minutes
Phase 3: Walk 3min, Run 3min for a total of 30 minutes
Phase 4: Walk 2min, Run 4min for a total of 30 minutes
Phase 5: Walk 1min, Run 5min for a total of 30 minutes
Phase 6: Run 20 minutes
Phase 7: Run 25 minutes
Phase 8: Run 30 minutes
If she feels any pain, regress a phase and try again till pain free. She should continue with the strength/flexibility work she was doing to "rehab" the knee.
She'll feel silly walking so much, but if she wants her knee to remain pain free, she needs to take it slow or she could risk the same injury reappearing.
Good luck to you both,