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Run training, at the end of the week…

Time management and personal scheduling are nowadays among the factors that most restrict the possibility of incorporating exercise into everyone's daily lives.

Por Sérgio Santos 17 Jan 2019 4 min leitura

Run Training, on the weekend…

Time management and personal scheduling are nowadays one of the factors that most restrict the possibility of including training in everyone's daily life.

Very long working hours, overly short lunch breaks, the need to work at home even after leaving work, endless waits in big city traffic jams, and the necessary and essential support for family outside of working hours are some of the factors that prevent many runners from having a daily training routine.

Some experts even identify this lack of time as one of the main factors for the “aging” of the runner pack. The fact that veteran athletes have already achieved a level of life stability and availability that allows them to train daily and compete regularly on weekends will make them increasingly the ones running after the age of 40.

Even so, you can still train and compete!

By training only on Saturdays and Sundays, you can enjoy running to the fullest, prepare for your races, and unwind after the work week.

Even if you don't train during the week, there are some things you can do to make sure you arrive at the weekend ready to train without completely losing your physical activity.

Tips to follow during the week:

Walk as much as possible and plan your day so that you make some walks of over 15 minutes a day;
If you have a desk job, try to get up every hour and a half to change positions and walk around a bit;
If you live in an apartment building with stairs, avoid the elevator and take the stairs whenever possible;
Even though you have little time, take care of your nutrition and stay hydrated. You will be inactive from Monday to Friday, so your body's needs will be different from what they would be if you trained daily;
Always keep some training equipment in your car, at your workplace, etc. An unexpected opportunity may arise that gives you a 30-minute break to break the weekly routine…

Now let's move on to our training plan.

The first proposal is aimed at everyone who has little experience in running and whose goal is to compete in popular races at distances between 5 and 10 km.

The second proposal is for those who have already trained regularly but are now unable to do so and can only train on weekends. This plan is designed to help you prepare for races between 10 km and a Half Marathon.

For either situation, I present to you 9 weeks of training leading up to the race you choose as your priority.

Attention!

To follow this plan, you need a heart rate monitor and an up-to-date sports medical exam that allows you to perform maximum efforts

Follow the 3 Steps below and start training!

Step 1:

Determine your Maximum Heart Rate (Max HR) for Running.

Warm up for about 15-20 minutes with a slow run;
Perform 4 to 6 speed increases of about 150m until you reach your Race pace;
Choose a long ramp that allows you to run for about 2':
Start the ramp gradually increasing your speed up to 1 minute and 30 seconds and give your maximum effort during the final 30 seconds, recording the Max HR you reached

Step 2:

Select your Max HR to follow the plan

Max HR.	65%	70%	75%	80%	85%	90%	95%
150	98	105	113	120	128	135	143
152	99	106	114	122	129	137	144
154	100	108	116	123	131	139	146
156	101	109	117	125	133	140	148
158	103	111	119	126	134	142	150
160	104	112	120	128	136	144	152
162	105	113	122	130	138	146	154
164	107	115	123	131	139	148	156
166	108	116	125	133	141	149	158
168	109	118	126	134	143	151	160
170	111	119	128	136	145	153	162
172	112	120	129	138	146	155	163
174	113	122	131	139	148	157	165
176	114	123	132	141	150	158	167
178	116	125	134	142	151	160	169
180	117	126	135	144	153	162	171
182	118	127	137	146	155	164	173
184	120	129	138	147	156	166	175
186	121	130	140	149	158	167	177
188	122	132	141	150	160	169	179
190	124	133	143	152	162	171	181
192	125	134	144	154	163	173	182
194	126	136	146	155	165	175	184
196	127	137	147	157	167	176	186
198	129	139	149	158	168	178	188
200	130	140	150	160	170	180	190

Step 3:

Follow the plan and organize your weekend!

Insert Table with 10 km plan

Insert Table with Half Marathon plan c/ Legends below

Don't wait any longer! Not being able to run during the week is no fatality. You can still get in shape, spend a week with energy thinking about a weekend full of activity.

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