Relearn to Run

by | Apr 17, 2024 | Physical Wellness

Relearn to Run

Written by: Michelle Fleming, Blueprint Health and Fitness

 Interested in our marathon training program, join us for our kick off event in JUNE to get all your questions answered.

Have you been considering getting back into a good running routine, but you’re not sure where to start? Have you dreamt of running a half marathon, but it feels too far fetched? 

Before you buy your marathon or even 5k bib, make a smart plan to build strength and endurance strategically. Give your body time to progress in a way that reduces your chances for injury and creates lifelong healthy habits. *Don’t forget that a healthy diet will make every step better! And respecting your 2-4 rest days will allow you to recover properly.

 

⬇️ Check out the 8 week rebuilding plan below to ease you into some great weekly running miles.

Week 1:

3 workouts = 2 interval runs 20-25min each + 1 strength focused

Run 1: 3 minutes warmups + 6x [2min walk + 1min jog] + 3minutes cool down walk

Strength 1: 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

Run 2: 3 minutes warmups + 6x [1min walk + 1min agility + 1min jog] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 2:

3 workouts = 2 interval runs 20-25min each + 1 strength focused

Run 1: 3 minutes warmups + 6x [90sec walk + 90sec jog] + 3minutes cool down walk

Strength 1: 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

Run 2: 3 minutes warmups + 6x [1min walk + 1min agility + 1min run a little faster than jog speed] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 3:

4 workouts = 2 interval runs 20-25min each + 2 strength focused

Run 1: 3 minutes warmups + 7x [1min walk + 2min jog] + 3minutes cool down walk

 

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

 

Run 2: 3 minutes warmups + 7x [1min walk + 1min agility + 1min run a little faster than jog speed] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 4:

4 workouts = 2 interval runs 25-30min each + 2 strength focused

Run 1: 3 minutes warmups + 7x [1min walk + 3min jog] + 3minutes cool down walk

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

 

Run 2: 3 minutes warmups + 6x [1min walk + 1min agility + 2min run a little faster than jog speed] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 5:

4 workouts = 2 runs 25-30min each + 2 strength focused

Run 1: 3 minutes warmups + 4x [1min walk + 5min jog] + 3minutes cool down walk

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

Run 2: 3 minutes warmups + 3 minutes agility + 8x [1min walk or jog + 1min run fast!] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 6:

4 workouts = 2 runs 30-35min each + 2 strength focused

Run 1: 3 minutes warmups + 3x [2min walk + 8min jog] + 3minutes cool down walk

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

Run 2: 3 minutes warmups + 4 minutes agility + 8x [1min walk or jog + 90sec run fast!] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Week 7:

5 workouts = 3 runs 30-35min each + 2 strength focused

Run 1: 3 minutes warmups + 3x [2min walk + 10min jog] + 3minutes cool down walk

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

Run 2: 3 minutes warmups + 4 minutes agility + 8x [1min walk or jog + 90sec run fast or uphill!] + 3minutes cool down walk

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Run 3: 3 minutes warmups + 2miles jog + 2-5minutes walk + 1mile jog with fast finish/strong push to end + 3 minutes cool down walk

 

Week 8:

5 workouts = 3 runs 30-45min each + 2 strength focused

Run 1: 3 minutes warmups + 3 mile jog + 3minutes cool down walk

Strength 1 & 2: 2x 30-45 minutes total body strength exercises. Blueprint Suggested Classes: Signature Classes or Strength Only

 

Run 2: 3 minutes warmups + 4 minutes agility + 8x [1min walk or jog + 2min run fast or uphill!] + 3minutes cool down walk + optional 30-40 minutes of strength. Blueprint Suggested Classes: Strength Only

Agility examples: karaoke, side shuffles, jogging backwards, high knees

 

Run 3: 3 minutes warmups + 2miles jog + 2-3minutes walk + 2miles jog with fast finish/strong push to end + 3 minutes cool down walk

 

**Keep in mind that the above plan is assuming you have no injuries or setbacks. When rebuilding, it is common to have both, but working with a personal trainer and running coach can help to reduce your chances.

 

Did you know? Blueprint has an 8x a month pass available so you can take 2x Signature Classes per week AND get your mileage in! Run strong this race season.