6 Weeks Comprehensive Training Plan
Client X is an amateur long-distance runner that aspires to become a professional long-distance running athlete. Long-distance running involves running for distances that cover more than 2 miles, and it requires athletes to have strong mental strength and stamina. As long-distance running is largely an aerobic exercise, strength and conditioning coaches must develop training routines that build endurance, increase running speed, maintain lean muscle mass, and reduce the risk of injury. The key muscles used by long-distance runners include the hip flexors, the glutes, quadriceps, hamstrings, and calf muscles. The exercises chosen to work these muscles should follow a periodization pattern that focuses on building strength while improving the quality of an athlete’s run.
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week
1 Warm-up exercise One hour of cross-training exercises 30 minutes tempo runs and one hill repeat rest 5 miles long runs with 5- minute intervals of easy pace running 5 miles easy pace running rest One-hour cross-training exercises.
2 Warm-up exercise One hour of cross-training exercises
6 miles long runs with 5- minute intervals of easy pace running rest 40 minutes of Tempo runs and two hill repeats One hour of cross-training exercises rest 6 miles easy pace running
3 Warm-up exercise One hour of cross-training exercises 7 miles easy pace running rest 50 minutes tempo runs and 3hill repeats 7 miles long runs with 20- minute intervals of easy pace running rest One hour of cross-training exercises
4 Warm-up exercise One hour of cross-training exercises 8 miles long runs with 15-minute intervals of easy pace running rest 8 miles easy running pace 60 minutes tempo runs and three hill repeats rest One hour of cross-training exercises
5 Warm-up exercise One hour of cross-training exercises 9 miles long runs with 20 minutes intervals of easy pace running rest 60 minutes tempo runs and three hill repeats 9 miles easy running pace rest One hour of cross-training exercises
6 Warm-up exercise One hour of cross-training exercises 5 miles easy pace running rest 5 miles long runs with 5-minute intervals of easy pace running One hour of cross-training exercises rest Thirty minutes tempo runs and one hill repeat.
Exercises
Tempo runs are sustained running efforts that help the body develop endurance to sustain long runs over longer periods. Incorporating tempo runs into the training plan will help build the athlete’s anaerobic threshold. Hill repeats involve running on hills that are about 300 meters long. Hill repeats help build an anaerobic threshold. Long runs and easy-paced runs are important in building the athlete’s endurance. The athlete should perform both the long runs and the easy-paced runs at a comfortable and convenient pace. Cross-training exercises utilize multiple training exercises to help the athlete build specific fitness components (Foster et al., 1995). Since the athlete, in this case, is a long-distance runner, the training exercises that are incorporated into this plan include ellipticals to build endurance, cycling to develop the major leg muscles, and swimming to build lean body muscles and increase endurance. Cross-training exercises are important to long-distance runners as they help the athletes build stability, increase their motivation levels, and increase their power and flexibility (Krause, 2009). The variations in exercises and the difference in the stressors trick the brain and the muscles into developing and strengthening in ways that optimize performance and improve overall health and form. The warm-up exercises incorporated into this training plan include the squat to overhead press, lunges, body planks, hip twists, and leg balances. The athlete should perform alternating sets of 3 repetitions of these warm-up exercises with a two-minute break between each set. These warm-up exercises incorporate components of stretching and joint movement, and flexibility. They help improve a wide range of hip motion movements, and they target all the large leg muscles such as the glutes, hip flexors, quadriceps, hamstrings, and calf muscles. Performing these warm-up exercises is crucial in reducing incidences of injury (Jakobsen et al., 1994).
Overall, this training plan will be effective for the athlete as it helps increase their cardiovascular fitness. Based on the training table, it is apparent that the duration the athlete performs these exercises is increased over time. Increased duration will help improve cardiovascular fitness and gradually acclimatize the athlete’s body to increased efforts and millage. Also, performing the warm-up exercises and training exercises listed will allow the athlete to build core control, improve their balance and gain good form and execution. The peak of the training plan is between weeks 3 to 5. During these weeks, the training intensity is at its highest as it helps the athlete improve the quality of their runs and increase endurance levels. In the last week, the intensity of the exercises performed is drastically reduced to give the body time to recover. Body recovery methods such as massages should be incorporated in this phase. These body recovery methods are crucial in reducing muscle damage and soreness. In the future, the athlete’s training plan will include exercises that focus on overall body strength and help improve the athlete’s weaknesses.
References
Foster, C., Hector, L. L., Welsh, R., Schrager, M., Green, M. A., & Snyder, A. C. (1995). Effects of specific versus cross-training on running performance. European journal of applied physiology and occupational physiology, 70(4), 367-372.
Jakobsen, B. W., Kroner, K., Schmidt, S. A., & Kjeldsen, A. (1994). Prevention of injuries in long-distance runners. Knee Surgery, Sports Traumatology, Arthroscopy, 2(4), 245-249.
Krause, P. (2009). The benefits of cross-training. AMAA Journal, 22(2), 9-11.
