It's All About That Base
Welcome to the program. I'm so glad you're here!
My name is Carolyn Coffin and I'm excited to guide you on your running journey! As a former physiotherapist, my number one priority for you is injury prevention followed closely by helping you become a smarter, stronger, and faster runner. I've created a short audio clip that covers what to expect over the next 12 weeks and how to get the most out of this program. If you ever have any questions, please reach out at coach@cityparkrunners.com.
This program will run for 12 weeks between November 14, 2022 and February 5, 2023, and will have three key focus areas:
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Run Training
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Strength Training
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Lifestyle Training
Adding "Spicy" Workouts PDFFollow along with January 15th's call re: Adding "Spicy" Workouts
- Run Training
GOALS
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- Establish a consistent running routine that is right for you
- Safely build your weekly mileage (see sample plans below)
- Include a dynamic warm-up prior to each run
- Layer in form & technique drills, speed development workouts and aerobic endurance workouts to prepare you for more rigorous training in the future
Choose from one of the sample training plans (below). Ensure you are comfortable with the starting mileage. Click to enlarge and/or print.
Dynamic Warm-Up
Begin each run with a dynamic warm-up, such as Jay Johnson's Lunge Matrix & Leg Swings to activate your running muscles and decrease your risk for injury.
Start with 3 on each leg in week one, 4 on each leg in week two, and the full 5 on each leg by week three.
Lunge Matrix
Leg Swings
2. Strength Training
GOALS
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- Establish quality in the fundamental human movement patterns (seeking the guidance of a professional can be a worthwhile investment. For example, a physiotherapist or personal trainer)
- -squat/lunge, hinge, push, pull, rotary stability
- begin with the body weight SAM (strength and mobility) routines below
- Progress and make these exercises even more running-specific by adding weight and/or performing them on a single leg
- Develop strength, power, and explosiveness
- Keep it simple because the basics will never fail you
- Establish quality in the fundamental human movement patterns (seeking the guidance of a professional can be a worthwhile investment. For example, a physiotherapist or personal trainer)
SAM Phase 1 Easy
SAM Phase 1 Hard
SAM Phase 2 Easy
SAM Phase 2 Hard
SAM Phase 3 Easy
SAM Phase 3 Hard
SAM Phase 4 Easy
SAM Phase 4 Hard
There is no Phase 5 Easy!
- SAM Exercises
This PDF contains all the SAM exercises (Phases 1-5, easy and hard) in one place! No more stopping and starting the videos...YEAH!! 🙌
Other body weight routines (besides SAM):
SAM Phase 5 Hard
3. Lifestyle Training
GOALS
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- Running is a lifestyle and the non-running work is just as important as the running work. Since we can only train as hard as we recover, it’s worth dialing in your:
- Nutrition
- Sleep
- Stress
- Running is a lifestyle and the non-running work is just as important as the running work. Since we can only train as hard as we recover, it’s worth dialing in your:
Other nutrition resources:
- Inspired Soles interview with registered dietician, Janelle Vincent: Eat Well Run Well
- Meghann Featherstun: @featherstonenutrition
- Brooke Czarnecki: @intentfulnutrition