Conditioning/Training Program?

[RPI-Fan]

Hi,

I'm looking to set up some sort of middle-intensity training/conditioning program, as I'd like to be in tip-top shape should I choose to pursue competitive sports again in the next couple of years.

Does anyone have a link or recommendation for some sort of running program to follow?

To clarify what I'm looking for - I'd like to be able to run after work every day, but am guessing there are different exercises to do (intervals and whatnot) - was wondering if anybody has something that has worked well for them/been reasonable to follow through with?

For the record - I'm currently able to push close to a 6-minute mile (I haven't timed myself in a while; I might be able to break that barrier), a 15-minute 2-mile, and 22-minute 2.5 mile (on the road, so going up and down hills).

If anybody has any advice, I greatly greatly appreciate it.

Thanks much,
~rpi-fan

[digamma]

You might want to check out this thread:

http://dynamic2.gamespy.com/~fof/for...workout+people

[digamma]

Seriously, if you are mainly interested in running, Hal Higdon and Jeff Galloway both have running programs on-line. I followed Higdon's when preparing for a marathon and found it very useful.

www.halhigdon.com

[MacroGuru]

Running, my thread isn't going to do it for you, but in response to that one, I have been working on the document this weekend.

[Subby]

Dex -

I think the thing to consider is getting a good mix of interval/hill work in with your weekly long run and max vo2 run. I run more for endurance than high-performance, but I think something like this would keep you in pretty good condition should you get to the point where you are ready to specialize your training for whatever sport you are participating in.

Run 5 days per week, cross train on the 6th day and completely rest one day. Lift weights to maintain strength (as a running program can decrease muscle mass). Make sure you life before you run and follow the low reps/high weight approach (e.g. 3 sets of 4-8 repetitions with heavy weight).

Your three standard runs each week would be at a conversational pace - don't kill yourself on these runs - just concentrate on rythm and form. Your MaxVO2 run (where you are running at about 80% of your race speed) happens once a week and has been shown to have great long-term training benefits (MaxVO2 is a measurement of your body's heart-lung machine to utilize oxygen during exercise). Your final run on the week would either be a long run or a some type of interval training. Or hills if you are a masochist

A typical week:

MON: 30-45 minute run
TUES: 30-45 minute run
WED: Max VO2 run (30 minutes)
THU: OFF (optional cross training)
FRI: 30-45 minute run
SAT: Long Run (60-90 minutes) or interval training (one mile at race pace, one mile jog, repeat)
SUN: OFF

Avoid doing interval training or a long run every week...don't do sudden jumps in mileage, opt instead for gradual increases.

Anyway, good luck!

[duckman]

Make sure you incorporate some High Intensity Interval Training (HIIT) when you run.

Here is an article on the subject: http://www.abcbodybuilding.com/hiit_aerobics.htm

It's really good for burning off any excess body fat.

[The_herd]

Monday - Get up at 5:30: Run till you puke.
Tuesday - Get up at 5:30: Run till you puke.
Wednesday - Get up at 5:30: Run till you puke.
Thursday - Get up at 5:30: Run till you puke.
Friday - Get up at 5:30: Run till you puke.