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Putting it all
together
Just
because there are lots of different workouts doesn't
mean that you should do them all every week. Just the
opposite in fact. Please consider the following.
Hard days
We recommend that
most beginning and intermediate runners do just two hard
days a week. More advanced runners can do three hard
days if they're very careful. Each of the following is a
hard day workout: tempo runs, maximum-oxygen runs,
speed-form workouts, Yasso 800s, long runs.
Hard days/Easy
days
A hard day
workout should usually be followed by one or (even
better) two easy day workouts. easy days can of course
include rest days and cross-training days.
Rest days
Most beginning
and intermediate runners should run 4 to 6 days a week.
We recommend one or two rest days, when you do no
training at all (or just take a relaxed 30-minute walk)
and one or two cross-training days.
Cross-training days
With
the boom in triathlons and exotic fitness equipment, the
world of cross-training has expanded dramatically in
recent years. While research indicates that
cross-training probably won't make you a faster runner,
we believe it can make you a stronger and healthier and
less injury-prone runner. We believe that runners do
best with cross-training exercises that are
non-weight-bearing. This includes swimming and
aqua-running, strength-training, bicycling and rowing.
We also like non-impact exercises, which include nordic
skiing, elliptical training and step climbing.
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