Usa Fitness Guide How to make an annual training plan
ith the upcoming arrival of the new year, preparing the annual running training plan is essential to achieve your goals, especially if you want to participate in one or several competitions. Setting your goals, marking the periods of work and rest and determining the type of training you need at each moment is the first step to a successful year of running . Here we go!
The key to a good career training plan, valid for the whole year , is knowing how to combine the times , alternating weeks or months of maximum concentration and effort, with periods of active recovery in which you can rest without losing physical form.
The annual planning of a runner should allow him to train all the aspects that affect when running: resistance, speed, aerobic capacity ... focusing on those most important according to their own objectives. If you plan to participate in a specific test: a 10 K , a half marathon or a marathon , a triathlon test, or a speed test like 100 meters, it is essential that you check your date in the calendar, because your training will be focused on those future competitions. If this is not your case and you simply want to improve and level up as a runner, an annual running plan It will also become an excellent tool so that, every time you put on your shoes, you progress and get the best results.
The bases of an annual training plan for runners
Any training plan is always individual, but, taking into account the following general guidelines, you can develop yours, the one that best suits your needs and is more effective for you.
1. Think of 1 to 3 concrete objectives
You can choose between setting a single goal , for example, training all year to complete your first marathon, or divide the year into several periods according to your different goals: lose weight , improve your speed mark, increase the number of kilometers of travel or try new modalities like the race in mountain. So you have a first scheme to n to run according to your goals . You can get them!
2. Part of a good foundation
You can not start training at full power without being well prepared. At the beginning of the year (probably after a Christmas with Usa Fitness Guide little exercise) spend a few weeks to get in shape , with gentle training that includes not too long routes and rhythm of walk - jog. A set-up with a training in the specific gym for runners , strengthening especially core and lower extremities, does not hurt either.
3. Dedicate enough time to each training cycle
Plan the annual running trainings taking into account that, for the results to be appreciable, you need relatively long periods, of between 8 - 10 weeks . That is, if you want to improve your speed mark, you will have to include in your plan at least two months in which your workouts are going to focus on short races, sessions with high intensity intervals ( HIIT training ) or half distances in the fartlek modality . Remember that you are developing an annual running plan so you must do extensive cycles for each specific objective .
4. Preparing a test
If you are going to compete in a certain race, you should keep it in mind when preparing your weekly and annual training plan , knowing that your preparation will require specific sessions of at least two - three months. As the date of the test approaches, your concentration should be maximum and your effort too, so you should include in the annual training plan of running a few weeks of intense sessions that guarantee a good brand.
5. Rest periods
They are just as important as the exercise itself and you must specify them in your plan. After a period of hard sessions, giving the maximum in each race, for example, if you have been three months training for a 5K , your body needs a break. 2 - 4 weeks, where you set the pace and train less time and more smoothly, substituting, even running for other activities such as swimming , hiking or cycling will come great to recover physically and mentally, from way that you can face, with renewed energies, a new cycle of your annual training plan for runners.
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