Training program for avid runner
Target heart rate
Karvonen formula
Target heart rate = ((maximum HR- resting HR) x %intensity) + resting HR
Maximum heart rate= 220-27(age) = 193
193-60(Rest H.R) = 133
133 x 11 (intensity) + 60 (Rest H.R)
= 72Beats per minute Don't use plagiarised sources.Get your custom essay just from $11/page
Training program for an avid runner
| Period | Types of exercises | Duration
| Sets | Rest intervals | reps | Assessment |
| Week 1
$
Week 2 | Aerobic exercise · Brisk walking · Taking stair up | Performed for more than 15mins At a period of two weeks | 2 | · 30mins for 300m · 15mins for 1500m | 30 secs | · Improved heart rate from 60 to 80% |
| Week 3 | Static strength training | 15 -20 maximal voluntary actions | 3 sessions per week | 60secs | · Muscle build up before the end of two weeks | |
| Week 4 | Anaerobic training | 30secs | · Increased strong heart · Stamina build up · Improved muscle health | |||
| Week 5 | Circuit training · Treadmill and press ups | 6 -10 exercises | 1 | 30- 60secs Continue for 30-60 minutes | One after another | · Mobility · Strength · Stamina
|
| Week 6 | Dynamic strength · Weightlifting · Calisthenics
| 30secs | Full muscle build up | |||
| Week 7 | Flexibility training · Stretching | 30seconds stretch | 1 for 6wks | 30secs | 6 | · More physical fitness · Improved flexibility and range of motion |
| Week 8 | Static training · Pressing over an immovable object · Contracting muscles | 30secs | 400m | · Improved muscle strength and tone | ||
| Week 9 | Speed work One mile jogging 30secs kips | 30min sprint session | 1 mile | · Prime muscles for printing
| ||
| Week 10 | Threshold session | 30mis -60mins | 30mins | 4-6 miles | · Muscle build up · Improved physical fitness | |
| Week 11
| Speed stamina
| 20-30 mins
| 30secs
| 30secs to 20-30mis
800m | · Strong heart · And stamina build up
| |
| Week 12 | Relaxed long run | 60mins | 30mins | 800m | · Fat accumulation |
Generally, different types of exercises communicate mainly on different types of physical fitness. In order to avoid injury and maintain an overall physical fitness, there should be well balanced workout regimes. Among the types of exercises are;
- Aerobic exercise
This involves performing continuous body movements with the large muscle groups such as legs. Examples of aerobic exercise is walking or jogging for more than 20 minutes. Significantly, aerobic exercise is performed to increase ones cardiorespiratory endurance, or lose weight. When is meant for weight loss, it is recommended that one should exercise for 45minutes for him or her to be able to lose weight at maximum. For cardio respiratory endurance, high intensity aerobic exercise is required. In the case of Steve, he is slim and wants to overcome her skinny body, therefore this kind of exercise is not recommended for him because in other words, he expects to gain weight instead of losing.
- Anaerobic exercise
While aerobic exercise is for weight loss, anaerobic exercise is meant to increase the fore that one’s muscle can generate. In addition, this kind of exercise also increases ones strength, speed and power output. Comparatively, anaerobic exercise involves performing of more intense and fewer muscle contractions than aerobic. Basically, anaerobic exercise exhaust ones muscles in 15 or fewer repetitions in order to provide optimal strength gains. Significantly, Steve is need of increasing muscle power before he attends friend’s wedding. In order to achieve this, it is recommended for him to perform anaerobic exercise with 15 repetitions plus other 6 repetitions. By doing this, he will attain a powerful muscular contractions to and overcome his skinny nature.
- Flexibility training
This is the best recommended type of exercise for Steve because it provided basis for fitness. In addition it, serves as a solid warm up for vigorous exercise. It can also improve his posture and breathing.
- Circuit training
Basically, it is characterized by a few minutes jogging between exercise stations. It maintains an elevated work out duration throughout circuit duration. At every station, Steve should perform for 30 to 60 seconds and continue the whole process for 30 to 60 minutes.
- Static strength training
It is for muscle build up and tone. It contracts muscles with all strengths without moving joints. It performed by pressing over an immovable object.
- Dynamic strength training
This exercise will strengthen Steve’s muscles over a full range of motion. It is characterized by weightlifting and calisthenics. It involves performing a long press, a bench press and sit up.
- Speed work
It is a 30minute sprint session. The fact that Steve has weak muscles, speedwork will help to recruit more fast muscles and improve his fitness quickly. Speed work is introduced by a one mile jog followed by 5drills and 30 seconds skips. It is best known to prime muscles for sprinting.
- Threshold session
At this stage, Steve is required to run for 30 minutes to 60 minutes. This is the speed he will be required to maintain without breathing. A recommended run for Steve in threshold session is 4 to 6 miles at a period of more an hour.
- Speed stamina work out
Since Steve is used to long and moderate distance running, he can try speed stamina work out. Though it is a physically and most challenging, it can help to increase Steve’s stamina and build a stronger heart for him. To perfect everything, Steve should jog at an easy pace a mile.
- Relaxed long run
Steve is used to long distance running. This has an effect of reducing fat content in his body. But he stills wants to build some muscles before he returns home which takes into account importance of fat. Therefore, he should reduce the distance he is used to in order to give his body enough time to build fat.
References
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Fardy, P. S. (1998). Training techniques in cardiac rehabilitation. Champaign, Ill: Human Kinetics.
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Brown, L. E., & National Strength & Conditioning Association (Estados Unidos). (2007). Strength training. Champaign, Ill: Human Kinetics.
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