May 8, 2017
RYPT RUNNING GUIDE WEEK 11 / 12
- YOUR weekly beginner’s training plan
- * A full beginner’s success guide
- ** Free trial available on RYPT services, simply check out the website now for info **
Week eleven – after the last week, the intensity has been ramped up somewhat. The distances should be getting easier to manage and dare I say, more enjoyable.
The main factor now becomes staving off fatigue and keeping posture throughout.
Numerous runs throughout the week would be advantageous if possible. By doing this consistently, recovery will improve.
After this 12 week plan, there will be an intermediate level program coming up in May.
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 distance and interval training. Although this week should be about building up the accumulative distance. Slightly different from last week
For example…
Monday: interval
Wednesday: Distance
Friday: rest
Saturday: distance
Sunday: distance (if possible)
Here we go…
Main run…
This week’s primary run is a mixture of different concepts with escalating difficulty revolving around improving lung capacity.
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 – 30 minutes
Using a tracking watch or app, simply as far as you can get in 20 minutes. Also note the distance for next week.
II) Tabata – 4 minutes
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) Distance – 10 minutes
The aim here is steady run and at a faster pace if possible.
Progression – faster pace / interval sprints.
IV) Steady recovery
A steady pace for 5 – 10 minutes as a recovery. Walk if necessary.
V) Tabata – 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 x3
Repeat to 12 minutes.
VI) Hill climb
A progressive hill climb at a steady pace for 15minutes.
Utilise a rest at the end of the climb if needed.
VII) Tabata – 4 minutes
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!
VIII) Distance – 10minutes
Final part of this run is to build up the distance. This can lead into the cool down.
Basic option: ten minute steady pace to the conclusion of this run.
Advanced: up to 30 minutes for distance aiming to keep the speed up for the duration.
(Overall Regression: break into component parts with rests between.)
Ideally, this type of run should be completed 2–3 times in the seven day rotation with the other runs being focused solely on distance.
Tip of the Week: Pacing
Finding your running pace is vital – going too fast can quickly spoil a good run.
Watches or apps are normally the best ways to keep informed and know when to push.
The sprinting sessions will definitely help improve your overall pacing.
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
