NIKE MASTER TRAINER JOSLYN THOMPSON RULE SHARES HER FAVOURITE RUNNING PROGRAMMES TO HELP YOU IMPROVE YOUR RUNNING NO MATTER WHAT YOUR GOALS MAY BE.
I love running as a way to get everyone up and out regardless of their fitness level. You can choose to run one block as your goal, or take on the world with adventure racing. The opportunities are limitless, you just need to have a reason for doing it and a decent pair of running shoes!
I’m a fan of three-times-a-week runs, irrespective of the goal distance. The shortest distance I have trained someone for is a mile and the longest, a 5-day 150k race – both ran just three times a week. For me, more running sessions do not necessarily equal a better outcome. I also pay attention to making sure that there is time for strength training, as well as stretching and mobility to recover the body fully.
The runs are broken down as follows:
- One long distance run (this distance increases over the training period).
- One short interval sprint session (this can be anything from 100m to 1k sprints depending on the goal)
- One hill sprint session (this could be in the form of short 30 second hill sprints, or a 20-30 minute run incorporating hills, again goal dependent).
Once I have scheduled the runs into their programme, I add 1-2 strength sessions which include squats, lunges, deadlifts, rows, midline strength work etc. I am also very focused on active recovery through stretching and mobility. Sometimes this is incorporated daily, or I will programme a long session one day a week.
This is by no means the only way running goals should be programmed, some programmes have less running and a lot of programmes have a lot more running. As with everything I am a big fan of tracking your sessions. The Nike+ running app is a great way to keep a record of all of your runs digitally. I also like to ask myself the following questions after each training session:
- 1.What did I do well?
- 2.What would I do differently?
- 3.How does this give me confidence?
- 4.How does this make me feel better prepared?
It means you always come away from each session with a positive to carry through into the rest of your training.