A Running Coach's guide to running faster - How the workout and recovery process works

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A Running Coach's guide to running faster - A simple and easy illustration of how the workout and recovery process works to help you get results. A great read for anyone looking to run faster for any race distance.

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A Running Coach's guide to running faster - How the workout and recovery process works

  1. 1. Brought to you by: Premier Coaching Online Motivation | Results | Answers
  2. 2. “ The recovery process is just as important as the hard workouts you do” If you’ve done any reading about training, you’ve probably come across this statement before, but maybe you didn’t fully understand why it was true or how it worked. I want to use this presentation to illustrate exactly how the workout/recovery cycle works. So, sit back, relax and enjoy!
  3. 3. Joe Runner’s Original Level of Fitness Mon | Tue | Wed | Thur | Fri | Sat | Sun Day of the Week Joe’s Hypothetical 5k Time First, let’s set the table – Here are what the axis on our graph stand for 5k Time 22:00 18:00
  4. 4. 1. First Workout : Joe completed his workout on Monday morning. This line represents how Joe’s body is responding to the training Original Fitness Level Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  5. 5. 1. First Workout 2. Post Workout: As you can see, post workout, Joe’s muscles are fatigued and his “fitness” is actually worse than before he started Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  6. 6. 2. Post Workout: Muscles are fatigued 3. Recovery and Supercompensation: Once he recovers from the hard workout, Joe’s fitness increases. Mon | Tue | Wed | Thur | Fri | Sat | Sun 1. First Workout 5k Time 22:00 18:00
  7. 7. Great, so how do I put that together in a training plan?
  8. 8. Workout #1 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  9. 9. Workout #1 Workout #2 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  10. 10. Workout #1 Workout #2 Workout #3 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  11. 11. NEW LEVEL OF FITNESS! Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  12. 12. I Get It! But, what happens if I workout again before I am recovered?
  13. 13. Workout #1 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  14. 14. Workout #1 Workout #2 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  15. 15. Workout #1 Workout #2 Workout #3 Mon | Tue | Wed | Thur | Fri | Sat | Sun 5k Time 22:00 18:00
  16. 16. Workout #1 Workout #2 Workout #3 Mon | Tue | Wed | Thur | Fri | Sat | Sun No Fitness Gained  5k Time 22:00 18:00
  17. 17. Wow, that makes sense, but how do hard workouts and medium workouts fit into the equation?
  18. 18. Hard Workout = A lot of fatigue Mon | Tue | Wed | Thur | Fri | Sat | Sun Example of a Hard Workout 5k Time 22:00 18:00
  19. 19. Hard Workout: And it takes a long time to Recover Mon | Tue | Wed | Thur | Fri | Sat | Sun Example of a Hard Workout 5k Time 22:00 18:00
  20. 20. But a LOT of fitness gained once you recover Mon | Tue | Wed | Thur | Fri | Sat | Sun Example of a Hard Workout 5k Time 22:00 18:00
  21. 21. Example of a Medium workout Mon | Tue | Wed | Thur | Fri | Sat | Sun Medium Workout: Not as much fatigue or recovery time needed 5k Time 22:00 18:00
  22. 22. But, you don’t get a BIG gain in fitness Mon | Tue | Wed | Thur | Fri | Sat | Sun Example of a Medium workout 5k Time 22:00 18:00
  23. 23. So, how does it all come together…
  24. 24. Mon | Tue | Wed | Thur | Fri | Sat | Sun Hard Workout Assigned 5k Time 22:00 18:00 First, we have a hard workout
  25. 25. Mon | Tue | Wed | Thur | Fri | Sat | Sun Easy Recovery Runs or Off Days Assigned 5k Time 22:00 18:00 Second, we have easy recovery runs or off days in between the hard workouts to facilitate recovery
  26. 26. Mon | Tue | Wed | Thur | Fri | Sat | Sun Medium Workout Assigned 5k Time 22:00 18:00 Third, we assign a medium workout to capitalize on the fitness gains from the hard workout to keep improving fitness or to get ready for another hard workout
  27. 27. Mon | Tue | Wed | Thur | Fri | Sat | Sun Medium Workout 5k Time 22:00 18:00 Combining the easy, medium, and hard workouts in the right order and frequency is the way in which you can start running faster. Hard Workout Easy Run
  28. 28. This is why having a knowledgeable coach to design your training program can make the difference between setting new PR’s or being stuck with the same results. If you want to see how I can help you run faster and stay injury free, contact me @ PremierCoachingOnline.com

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