RYPT RUNNING GUIDE Intermediate 4
- YOUR weekly beginner’s training plan
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Week 4 is about trying to improve speed and still working on the basics.
Numerous runs throughout the week would be advantageous if possible. By doing this consistently, recovery will improve as does distance.
As always the RYPT running guide can be varied for your own goals. This week, I also suggest that you try an even split of basic distance and interval training.
For example…
Monday: high intensity interval
Wednesday: Rest
Friday: distance
Saturday: rest
Sunday: high intensity plus distance
Here we go…
Main run…
One incorporated a few goals along the way so it helps if you have an app or watch for pacing.
Warmup with a brisk walk / light run for five to ten minutes. Enough to get the heart rate up and the muscles loosened.
I) Distance for time – 6 miles
Using a tracking watch or app, simply as far as you can get in 6 miles. Also note the distance for next week. Time per mile should get progressively faster.
II) Tabata – 4 minutes (x2)
You’ll need a higher pace for 20 seconds then a light recovery pace for 10 seconds. Complete this 8 times at 80% intensity.
This takes getting used to, so be advised not to go flat out from the start!
Regression – slow the pace down with sprints.
Progression – 30 seconds on / 30 seconds off!
III) Fartlek – around 25 minutes
This is a Swedish style of running that is completely random. Basically mix random length sprints with short recoveries and some longer running too.
Progression – faster pace / interval sprints eg one mile fast then one intermediate pace.
IV) Steady recovery
A steady pace for 5 – 10 minutes as a recovery. Walk if necessary.
V) optional: Distance for time – 12 minutes
Couple of different options for this one.
Basic: 20 second sprint / 10 second recovery (jog or light walk) x24
Advanced: three minute sprint / one minute jog x2
Repeat to 12 minutes.
VI) Optional Hill sprint
Sprints should be targeted on a steady hill climb. Ideally sprint up (150–200m) then jog back down.
This should be repeated 3 or 4 times.
Bringing it from here into a steady jog.
Cool down and rest (with mixture of stretches targeting lower body).
Ideally, this type of run should be completed twice in the seven day rotation with the other runs being focused solely on interval training.
Tip of the Week: Low GI Foods
The best type of foods to help with these longer runs are foods that are known as “low GI” foods.
These are lower in sugar and encourage a steady energy release rather than a surge and burnout. Also assisting with lower blood glucose levels these are also perfect if you struggle with energy levels.
It’s not the healthiest index overall, but with a little bit of common sense you can plan your nutrition much better. It is certainly worth consideration.
The RYPT app has hundreds of exercises which can be included in your personalised plan as part of the membership package.
Give it a test for free today and you’ll be surprised!
Fitness challenge of the Day is now finished on RYPT Facebook page but you can still catch all the challenges on there. Lookout for the next monthly competition and other fitness incentives.
Ross
