Send us a textAre you thinking about designing your own running program? Good for you! Running plans are super helpful.  This is especially the case if are serious about reaching your full running potential.But here is the bad news…The topic of workout program design can be a complicated, mind-numbing, process.So, it’s not surprising that scores of recreational runners have trouble when it comes to planning their running training program.  That said, today I got you covered.The Tenets of Good Running Program DesignHere is what a personalized running program should take into account:·       Fitness level·       Personality·       Personal preferences·       Training background and history·       Schedule·       Short term running goals·       Long-term running goals·       Ultimate fitness objective5 Steps To Help You To Design Your Own Running ProgramStep. 1 – Assess your Fitness and HealthStep. 2 Assess Your Time/ScheduleStep. 3 Set The Right GoalsStep. 4 Choose The Running WorkoutsRunning Workouts·       Easy runs·       Recovery run·       Interval repeats·       Ladder runs·       Pyramid Runs·       Progression runs·       Tempo runs·       Fartlek runs·       Hill reps·       Strides·       Long runs·       Negative splits·       Yass0 800’sNow some of these we have covered in my previous podcast.  However, as you can see we can make your session as varied and as fun as possible.The Cross TrainingPick three days for cross training or active recovery.During your rest and CT days,  keep your body moving without putting too much pressure on it.This continuous pattern of training can help build the habit of daily exercise in your life while further improving your aerobic conditioning and muscular strength.Here is a list of cross training sessions to consider:·       Strength training·       Swimming·       Agility ladder training·       Spinning·       Yoga·       Rowing·       Pilates·       Foam rolling·       Walking.Example of a Training Plan.Beginner Runner Plan·       Monday: 30- to 45-minute easy effort pace·       Tuesday: Rest·       Wednesday: 10 minute warm-up + 20-minute at tempo pace·       Thursday: Cross train·       Friday: Rest·       Saturday: 60 minute at conversational pace·       Sunday: RestCommit To PaperHaving trouble with the plan?Dealing With Training CyclesEnter Recovery WeekStep. 5 Choose a Weekly Workout TemplateSupport the showBrian's Run Pod

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