The essence of any simple program for those who have never run before is to alternate between walking and running without pushing yourself to the limit: limits can be on heart rate, time or sensation.
Depending on your running program, you may encounter the following types of running workouts:
- Base – jogging at a comfortable pace;
- Long run – long duration workouts at a low pace;
- Progressive run – increasing the pace with each stretch;
- Fartlek – a mix of moderate to high intensity training with jogging or walking;
- Interval training – a mix of high intensity training and light jogging;
- Tempo training – running at the maximum speed you can sustain for several kilometers (5, 10, 21, 42 and so on);
- Uphill running – it’s all clear here;
- Recovery running – a relatively short run at a minimum pace, essentially a walk, to recover from a hard run;
- Specialized running exercises.
The best running program is the one that your personal trainer picks up. You can try our school, where experienced coaches will share their experience with you.