Why Run?
Why should we run in the first place? That’s the first question you should be asking when picking up this (or any) training plan. Ultimately, what’s the point of it? What is your endgame? What is your intent? What is your “why”? Knowing this through and through will be a bedrock for you when times are less than easy, and be a joy for you when things are going well.
It’s important to remember that your body was designed to run well.
As long as we can look back at human history, we can find humans running. Why? There are obvious physical and survival components to being able to run (particularly over a long period of time). But at the same time, almost every experience of growing up and playing includes running at some point or another.
Running is one of God’s special gifts to us because it provides us with so many opportunities to discover who we are, and who He is. In the design of your body, and it’s natural ability to walk, run, and move, there are insights in how God moves in you, and ways to learn from Him. Running is one of the cultural unifyiers across the world, despite race, religion, sex, geography, or any of the like. It is one of those innate capacities that connects persons to one another and to
something bigger than themselves.
So why run? Take the time to reflect on what it means to you (good or not so good). What is your intent? Who are you running for? What do you hope to gain by this endeavor?
Let us follow Christ, the Great Athlete, as our example.
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and the sin that clings so closely, and let us run with perseverance the race that is set before us,
looking to Jesus the pioneer and perfecter of our faith, who for the sake of the joy that was set before him endured the cross, disregarding its shame, and has taken his seat at the righthand of the throne of God.
(Hebrews 12:1-2)
How to use this training plan
There are 5 main things to remember when using this training plan:
1. This training plan is unlike most race plans. It is designed in a way to help promote your ability to run the race or distance you hope to achieve, while also teaching you more about your own body, how it moves & heals, as well as how God clearly works through you in every step along a run.
2. There are weekly “normals” in your training plan, and they include:
a. 4-5 running days, which combine a Free Run, Progression Run, Speed Run, Long Run, and Recovery Run (with options to alter)
b. 1-2 cross training days, which include learning body awareness, performing running drills, among other general cross training to help prepare your body for running well.
c. 1-2 active rest days, which usually entail a component of STRIDE, a ‘checks &
balance system’ for the runner to help with understanding running form, and occasionally a self-assessment to see how well your body is prepared to run.
3. It’s in your best interest to have some type of accountability. Whether that is a running group, partner, or utilizing individual consulting, ensuring the freedom to communicate your experience with the training is essential.
4. Each day is numbered, allowing you to begin each “week” on whichever day works best for you. Typically a week will begin on a Monday, but that can be altered based on your needs.
5. This training plan is primarily designed to be a guide for you. It can never replace dialogue or your own body awareness. Additionally if you need to alternate some aspects of the training plan due to your schedule, do so! For example, if you want to do long runs on a different day of the week and running drills on another, please feel free to do one. It is less important what you do in any single day compared to the cumulative effect over the full training plan.
Terms
Free Run
Generally, this means running at a fairly comfortable pace.. You can use the "talk test" to gauge this, meaning a person should be able to talk somewhat at this speed.
Long Run
Long runs should be done at a comfortable pace. Do not be concerned with 'performance' of pace or distance. It's about getting a cumulative load over time, and letting your body get used to running. Don't be afraid to stop, walk, or take a break if you need to.
Speed Run
Speed runs can be helpful to take your body beyond it's comfort zone and build up
endurance. They are generally more tiring, but are shorter than other run types. Speed runs take several different forms, including: Tempo, Interval, Fartek, Hills, and others.
Tempo Run
Tempo runs have a threefold pattern: easy pace phase, build up speed phase, cool down phase. Tempo runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace. They also provide a way of improving body awareness and running tolerance.
Intervals
Interval runs are essentially running faster than your race pace, but for a shorter time frame.
You will run at a high intensity pace, then jog or walk slowly- repeating for a set number or time.
Fartlek
Fartlek means "speed play", and is less about controlling distance, pace, and other variables.
The goal is to mix fast running and slow running or cross training- there is no set defined variable. An example would be "run to the end of the block, then walk to turn the corner, then run for 2 more blocks, walk to turn around a block, and run back". Basically the point is to remember the word "play" and to have fun with your imagination.
Hills
Can't do it without a hill (or incline on treadmill). Running up and down a select hill (or multiple), for a set number of sets or for time helps with many parts of running endurance.
Race Pace
Self explanatory- running a pace you would for a race. Finding an official, or creating your own unofficial race at the same goal distance can be a helpful tool in preparation for the main goal.
Warm Up
The warm up allows your body to adapt and prepare for the demands of the run (slight or large). It should feel relatively easy, but could make you sweat by the end.
Cool Down
A good cool down lets your body get back into a state of 'normalcy' after a workout, and can take several forms (stretching, walking, etc.)
Stretching
Can take two basic forms: dynamic and static. Dynamic stretching is usually faster, with a focus on "warming up" the body; Static stretching includes prolonged holding or slower movements.
Cross Training
Cross training is defined as being "trained in more than one role or skill". For the runner, it often includes things like strength training, agility, plyometric training. This training plan will give you a simple program to follow.
Body Awareness
Your body has the ability to know itself well, in many different ways. Understanding what certain movements and feelings mean are helpful to let you make prudent decisions while running. The STRIDE acronym will be a helpful tool to utilize throughout your training to accomplish this.
Body Awareness
“Proprioception
” is defined as your awareness or perception of your body position or movements of the body. It’s a descriptive word for body awareness. The word is rooted in Latin from the word proprius
and receptio
, meaning the act of receiving one’s self. Proprioception is about the body, but it’s also about the soul- and a person’s self awareness is directly correlated to a plethora of good things and bad things when it comes to wellness on the physical and spiritual level.
Later on in the training plan, we’ll get to go a bit deeper into this, but for general purposes, we are going to consider 3 things:
1. Pace Types: Your pace is not the same. It’s going to change based on where & why you are running. As you go through this training plan, you’ll learn different types of running including higher intensity running (Fartlek, tempo, etc.), as well as lower intensity pacing (long run paces, free run, etc.)
2. Time versus Distance Training: The body knows distance- but it also knows time very well.
Often, training plans utilize running for distance exclusively. You will find that this training plan uses a combination of both- in part to give variability to the training, as well as acclimate your body to a healthy state.
3. The STRIDE System: As a part of this training program, you will be guided through a
“checks & balance system” that will provide a way of learning optimal proprioception while running. STRIDE is a memorable word, associated with running, and also has become a good acronym to gain good body awareness while running. It stands for:
a. Strike- When the foot hits the ground, everything changes. The way you make contact during running has a large influence on how the rest of your body moves.
b. Tactility- Touch matters. Shoe type, running surface, incline, among other ways you “feel” all impact how you run…and how you change the way you run.
c. Rhythm- The rhythm of your run and the number of steps you take per unit of time can have positive (and negative) effects on your running quality, depending on your goals.
d. Intensity- Running is more than just biomechanics. Perceived and actual effort will ultimately affect how much control you have while running, and how well you can meet your goals and expectations.
e. Discernment- Discernment gives direction. Making good judgements about your run before, during, and afterward allow you to continually improve on achieving your goals.
f. Economy- Ultimately, running well for a prolonged period of time comes down to economy. How well are you managing your resources? Each running component has an influence on another- the better steward you are with your gifts will allow you to be the best runner you are capable of becoming.
Plan Overview
To help you get accustomed to a good rhythm, your training plan over the next several weeks will take on the same general format. Running is much more than putting one foot in front of the other. It goes beyond simple human movement and can be a way of forming the whole person. In addition to the weekly physical training, you’ll be given intellectual and spiritual training as well.
Below is what you can expect to go over each week.
1. Main Topic & Summary 2. Runner’s Education 3. Prayerful Reflection
4. Lectio Divina with scripture or other special writings
5. Your weekly training plan layout in a seven day format, which includes approximately:
a. 4-5 days set aside for running or running education.
b. 1-2 days set aside for cross training or general fitness c. 1-2 days set aside for active rest.
As you’re moving along each week, be sure to utilize the earlier pages of this training plan for definitions or details. Best of luck!
May the Holy Spirit be thy Guide.
Let’s get started!
