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Relay Training Plan Basics
Weeks 1-4: Preparatory Phase
Weeks 5-8: Endurance Phase
Weeks 9-12: Endurance/Strength Phase
Weeks 13-16: Strength Phase
Weeks 17-20: Sharpening & Tapering Phase
The world-renowned Cooper Aerobics Center has created a unique training
program called “5 Months to 5 Miles” to help five-person teams prepare for the 5-Person Relay or the SMU Cox Corporate Relay Challenge Presented by Behringer Harvard.
Diane Proud, one of the Center’s certified Running Specialists, designed “5 Months to 5 Miles” as a progressive month-by-month regimen that is flexible enough to accommodate the
schedule of the busiest corporate professional.
The 20 week plan begins July 28, 2008; however, participants can begin any time. The plan is appropriate for three levels: non-runners (B=Basic); runners currently able to run 2 to 3 times per week up to 30 minutes (I=Intermediate); or those consistently running four to five times a week, up to one hour per run (A=Advanced); or for those who wish to follow a structured plan.
The plan includes optional runs or cross training: a fourth run for Intermediate or fifth run for Advanced; and alternative cross training for all levels. This plan requires that each run count. Total time duration listed includes a very easy 3-5 minute warm-up and cool-down. For Intermediate and Advanced, aim to separate higher-intensity efforts with a rest or recovery day, or a cross training day (for example between Tuesday and Thursday) and the long run. Bottom Line: make the training plan fit your schedule and adjust the days as needed!
The cardinal rule for a new runner, or someone returning to exercise: be patient. You're brimming with enthusiasm and looking for tips. Your body needs time to adapt. Activity may be uncomfortable at first, but you'll begin to see results. It's important to build gradually.
- Run more slowly than you think you should, and insert walk segments.
- The first 3-4 weeks don't run as far as you think you should.
- Run more often than you think you should, or have time for, but short distances.
Ready to get started? Click here...
Diane has 25-plus years of experience in running and multisport events, with achievements that include World Duathlon Gold, Silver and Bronze Medalist; 3-time Ironman; National Triathlon and Duathlon Age Group Champion; World Aquathon Age Group Champion; Regional Masters Duathlong and Triathlon Champion among many other awards (the list goes on and on!). Her coaching experience includes kids, adults, walkers, runners, water running and multisports.
For further information on training and private consultation, please contact:
Diane Proud, Running/Triathlon Pro, Cooper Fitness Center – 972.233.4832 x 4370 or
Proud Performance Personalized Training, 972.910.0010, dianepro@tx.rr.com.
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