top
Beachbody On Demand Streaming Workout Programs - Click Here for Features and Benefits
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX USE OUR SEARCH
ABOUT CONTACT HOME
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Stream
Shift Shop
with Chris Downing
for FREE today

Click Here and choose the 14 day free trial
Special Offer
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Great Deals On
Polar Heart Rate Monitors and Accessories
Accountability Recipes Healthy Eating Weight Loss Motivation Success Stories Fitness Tips Workouts Abs/Core Yoga/Pilates
Shakeology Recipes
Superfood Nutrition Sports Performance Stream Workouts Workout DVD's Best Deals
Connect With a Team Beachbody Coach Today to Finish the Year Strong!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00

Fundamentals of Workout Planning for Runners

by Claudia Piepenburg, editor of Road Runner Sports Run Today Newsletter

  • MAKE A PLAN - Pick a race then build your base. See two training plan samples that you can follow depending on your current mileage.
  • BUILD ENDURANCE - Improve your endurance so you'll stay strong ‘til the end. Check out these training tips and take to the hills.
  • BUILD SPEED - You want to do more than just finish. These tips will help you add speed to your workouts and have fun doing it.
  • KNOW WHEN TO SAY WHEN - Training for a race doesn't mean over-training. Find out how to determine when you're pushing it too hard.
  • RACE WEEK & BEYOND - Learn how to prepare as your race day approaches. Then set your sights on future goals.
Make a Plan

First things first…pick your race! Ideally, you'll want to choose a 5K or 10K the last weekend in April or the first weekend in May. Remember this is the first race of the season. You'll use this event as a springboard to the spring, summer and fall racing season. Don't expect a PR the first race of the season. Your goal is re-acquainting yourself with speed and competition.

Next up… build your base. That's what you'll do in the first six weeks. Even slight increases in mileage will make you a better runner. If you averaged 15 miles through the winter months, increasing your average weekly mileage to 25 or 30 will be sufficient to acclimate your body to slightly harder training and the rigors of racing. Gradually increase your mileage so you won't get injured.

Sample Six-Week Build-up from 15 Miles per Week to 25:

Week 1              
Mon Tues Wed Thurs Fri Sat Sun Total
2 4 0 4 0 4 3 17
               
Week 2              
Mon Tues Wed Thurs Fri Sat Sun Total
3 4 0 4 0 5 3 19
               
Week 3              
Mon Tues Wed Thurs Fri Sat Sun Total
3 4 0 4 0 4 3 18
               
Week 4              
Mon Tues Wed Thurs Fri Sat Sun Total
3 5 0 4 0 5 3 20
               
Week 5              
Mon Tues Wed Thurs Fri Sat Sun Total
3 5 0 4 0 6 4 22
               
Week 6              
Mon Tues Wed Thurs Fri Sat Sun Total
3 5 0 5 0 6 5 25
               

In weeks 7, 8, and 9 maintain 25 miles a week, but feel free to "play around" with the daily mileage. For instance, you might run only four miles on Thursday, and six on Sunday or seven miles on Saturday and only four Sunday. It doesn't matter as long as you're running consistently five days a week and maintaining 25 miles total. You may want to take Monday off instead of Wednesday. Just make sure that you always schedule an "easy" day after a "hard" one.

If you were running more than 15 miles per week during the winter, gradually increase your weekly mileage in the same manner. For instance, if you averaged 30 miles per week through the winter months, try this six-week build-up schedule.


Sample Six-Week Build-up from 30 Miles per Week to 40:

Week 1              
Mon Tues Wed Thurs Fri Sat Sun Total
5 4 0 5 0 8 10 32
               
Week 2              
Mon Tues Wed Thurs Fri Sat Sun Total
5 6 0 6 0 9 10 36
               
Week 3              
Mon Tues Wed Thurs Fri Sat Sun Total
4 5 0 4 0 9 10 32
               
Week 4              
Mon Tues Wed Thurs Fri Sat Sun Total
5 6 0 7 0 9 10 37
               
Week 5              
Mon Tues Wed Thurs Fri Sat Sun Total
5 7 0 7 0 8 11 38
               
Week 6              
Mon Tues Wed Thurs Fri Sat Sun Total
5 7 0 19 0 9 12 40
               


Back To Top

Build Endurance

Running hills is the best way to build endurance. Try these workouts:
  • Find a hill that will take you about one-minute to run up. Warm-up at least ten minutes, then run from the base of the hill to the top at the same pace you run on flat ground. Concentrate on form: lift your knees, keep your head up and pump your arms more than usual. Continue running for ten to twenty seconds beyond the crest. Then very slowly jog, or even walk, back down.
  • Run the hill four times in week 7. Weeks 8 and 9 run it six times.
  • Run the hill on Tuesday, your longest mileage day during the week. Warming-up, running the hill and cooling-down should total five miles.

OR:

  • Find a one-mile stretch of road with two or three rolling hills. Run the course out and back after warming-up for at least ten minutes. Run slightly slower on the flat portions of road between hills, then pick your pace up a bit on the hills.
  • Run the hilly course on Tuesday. Your warm-up and cool-down should total three miles.
  • Run the course in weeks 7, 8 and 9.

OR:

  • Warm-up at least ten minutes on a treadmill set at a 1% grade. After you’ve warmed-up, raise the grade to 2% for one minute. Lower it to 1%. Then raise it to 3% for one minute and lower it again to 1%. Raise it to 4% for one minute, lower it to 1%, then raise it to 4% again. Cool-down. Do this workout on Tuesday in week 7.
  • In weeks 8 and 9, run a total of four minutes at a 4% grade, with a one-minute rest (at 1% grade) in between each.



Back To Top


Build Speed

Hill workouts are great for making you stronger. Now all you need to do to get ready for that first 5K or 10K of the season is to throw in some speed. Here's how you'll do it.

Run harder than your regular training pace for a total of ten to fifteen minutes during either your Saturday or Sunday workouts in weeks 7, 8 and 9. Don't run the ten or fifteen minutes all at one time. Break it up into short segments, two to three minutes max. For instance, if your Saturday run is scheduled for six miles, warm up at least a mile, then run hard to a certain point such as a fence or maybe a tree. Run easy for a few minutes, then run hard again to another spot, perhaps a stop sign. Continue with hard/easy running until you've run a total of ten to fifteen minutes. Your warm-up, speed play and cool-down should total near the six miles scheduled for the day.

Have fun with these workouts! This type of training is known as speed-play for good reason. Enjoy yourself; don't worry about trying to run a specific distance in a certain amount of time. Pretend you're running your race. Make believe that the tree half a block down the road is another runner you're trying to beat. Run hard to that point, then back off.

Back To Top


Know When to Say When

It's a good idea to monitor your heart rate when you're training. If your resting (morning) heart rate varies more than a beat or two per minute, you're working too hard and not getting enough rest. Here's how you determine your resting heart rate.

  • First thing in the morning, measure your pulse at your wrist (or better yet, use your heart rate monitor and see the visual readout.) CAUTION: take your pulse after you've relieved your bladder. Once you've used the bathroom, lie back down and rest for a minute or two so your heart rate can go back down. Place your index finger and middle finger (DON’T USE YOUR THUMB!) against the inside of your wrist, count the beats for ten seconds and multiply by six. Voila! You now know your resting heart rate.
  • Measure your heart rate three mornings in a row to get an average. If you notice an increase in beats per minute, back off on your training. You may be running too hard on your easy days.

You’ll know how hard your heart is working, if you wear a heart rate monitor while training. To determine how hard you should (or shouldn’t) be training, use this simple formula.

  • Subtract your age from 220
  • Multiply that number by .6 and .9.

These figures are your training ranges. For example, if you’re 32 years old, your theoretical maximum heart rate is 188. Your training ranges, therefore, should be between 113 beats per minute and 169 beats per minute.

On your easy days, try to keep your heart rate from going higher than 120 beats per minute. On the harder days, when you’re running hills or running fast, your heart rate could go as high as 168 or even 170 beats per minute. When you’re running hills, your heart rate may creep up even higher, but it will quickly fall once you have crested the hill and start jogging back down.



Back To Top


Race Week and Beyond

Drop your mileage down a bit during race week. Run no more than fifteen miles in the five days prior to race day. Don't do the hill workout, but do some quick pick-ups the day before your event. Pick-ups are fast bursts of speed lasting no more than ten to fifteen seconds. Do six to eight pick-ups after you've warmed-up at least two miles.

Once you've run the first spring race, focus on races later in the season. Use 5K's as speed-work to prepare for a future 10K. Replace your regular speed-play workout on Saturday or Sunday with a 5K. As long as you don't run too hard during the week, you can safely run a 5K two or even three times a month. Happy running!

Back To Top


Run Today Contributor's Information

Claudia Piepenburg:


Claudia has been running for 21 years and is the current editor for Peak Running Performance. She holds or has held state age-group records in Michigan, North Carolina, Florida, Tennessee and Virginia. In 1990, she was ranked 18th fastest masters woman in the world and 8th fastest masters woman in the U.S. in 1990 and 1991. She competed in the 1988 Olympic Marathon Trials, was 20th woman overall in the 1987 Boston Marathon and women's winner of the 1986 Virginia Beach Marathon.

back to top
Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Stream 100's of Workouts
» Shakeology
» 3 Day Refresh
» Ultimate Reset
» This Weeks's Best Deals
» Free Personal Coaching
» Enter the Challenge
» Team Beachbody Blog
» Workout Programs
» Nutritional Supplements
» Watch Product Videos
» Weekly Meal Planner
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» YOUv2
» Core de Force
» Country Heat
» 3 Week Yoga Retreat
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top

Polar Heart Rate Monitors and Accessories at Howtobefit.com

My name is Rich Dafter and I created and launched Howtobefit.com on January 1st, 1995. I have used Polar heart rate monitors exclusively for over 30 years and it is my privilege to now be part of Team Polar. Polar Ambassador 2017 Beginning with the Polar Vantage XL in 1986 to my Polar V800 today, I have monitored and recorded virtually every run, every workout and now every step, calorie burned and hour of restful sleep. Having also been a Polar authorized heart rate monitor dealer for many years, I can offer you excellent support and customer service. Click here to contact me if you have questions or need recommendations.

Best Deals on Polar Heart Rate Monitors and Accessories

    Polar for Fitness, Running and Weight Loss
Polar M200
Wrist Heart Rate
Integrated GPS
Activity Monitoring
Mobile Connectivity
Running Program
Polar M400
GPS Pace, Distance, Altitude
Fitness & Activity Tracker
Waterproof
Advanced Technology
Social Smart Watch
Polar M430
Wrist Heart Rate
GPS Speed, Distance, Pace
24/7 Activity Tracker
Vibration Alerts
8 - 30 Hours Training Time
Polar M600
Wrist Heart Rate
GPS Pace, Distance, Altitude
Waterproof Fitness Tracker
Full Android Wear
Smart Coaching
Polar V800
Top of the Line Polar
Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Polar A360
Wrist Heart Rate
Activity Tracker
Color Touch Screen
Water Resistant
Calorie Counter
Polar A370
Wrist Heart Rate
Assisted GPS
Improved Sleep Analysis
Broadcast Heart Rate
Water Resistant
Polar FT4
Continuous Heart Rate
Smart Calorie
Water Resistant
Replaceable Battery
Chest Strap Included
Polar FT7
Continuous Heart Rate
Energy Pointer
Smart Calorie
Water Resistant
Chest Strap Included
Polar FT60
STAR Training Program
Calories and Fat Burn
Smart Coaching
Coded Transmitter
Water Resistant

    Top of the Line Polar for Running, Cycling and Triathlons
Polar V800
GPS Pace, Distance, Altitude Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Training Load and Recovery
Polar V800 Package
GPS Pace, Distance, Altitude Advanced Multisport GPS
Custom Sport Profiles
Fitness Tracker
Full Triathlon Compatibility
Training Load and Recovery
















    Polar for Cycling and Multisport
Polar M450
Cycling Speed, Distance, Route
GPS and Barometer
Smart Visibility
Personalized Feedback

Polar V650
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Instant Data Sync
Polar V650 Set
H6 Heart Rate Sensor
GPS and Smart Coaching
Color Touch Screen
Altitude Data
Training Analysis
Polar Cadence Sensor
Improves Cycling Technique
Identifies Optimal Cadence
Evaluate and Analyze Training
Compatible with V800 and V650

Polar Speed & Cadence Set
Improves Cycling Technique
Identifies Optimal Cadence
Measures Speed and Distance
Measures Pedaling Rate

    Polar Accessories
Polar Balance Scale
Polar H7
Polar H10
Polar Stride Sensor
Polar Bike Mount
Polar Soft Strap
Polar WearLink
Polar H1
Polar T31 Coded
Polar T31
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home