RYPT RUNNING GUIDE Intermediate 6
From 10km to Marathon
- YOUR weekly beginner’s training plan
- * A full marathon success guide
- ** Free trial available on RYPT services, simply check out the website now for info **
Week 6 is the halfway point – focusing on progress and consistency.
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
Tuesday: high intensity short run
Wednesday: Rest
Thursday: rest
Friday: distance
Saturday: rest
Sunday: 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 – 8 miles
Using a tracking watch or app, simply as far as you can get in 8 miles. Also note the distance for next week. Time per mile should get progressively faster.
Compare distance to the previous week / weeks.
II) Tabata – 4 minutes (x3)
You’ll need a higher pace for 20 seconds then a light recovery pace for 10 seconds. Complete this 12 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) Distance Sprint – 4 miles
For as far as you can over four miles. Drop the pace if needed but main focus is the speed of the run.
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: Sprint intervals (short)
Couple of different options for this one.
Basic: sprint 500m, jog 500m and so on.
Advanced: sprint 1000m, then 500m recovery
Repeat these 6–8 times
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: Shoes
Running is a fairly minimalistic activity. You don’t need to spend much money or pay membership fees.
The one thing you should invest in is a good pair of trainers! These will certainly prevent injury and improve performance.
A cheap pair of shoes will have, at best, minimal support from the sold and increase the impact on your bones / joints.
Spend a little more besides the fact that they will last much longer! If you’re unsure, contact me for free advice.
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
