sample custom running plan
DESCRIPTION
ÂTRANSCRIPT
Marathon Running Plan
for John Q Public
Publication Date: November 3, 2014
Prepared by: Chaim (Kevin) Cohen
Office
15170 Kenton Oak Park MI 48237 Phone: 248-‐910-‐9004
http://www.TheFitSelf.com
Our Mission To help prepare individuals for a new or improved walking or running experience.
Table of Contents Table of Contents ........................................................................................................................................ 2
Case Study Components ...................................................................... Error! Bookmark not defined.
Client Background Information ..................................................................................................... 3 Personal ..................................................................................................................................................... 3 Goal ............................................................................................................................................................. 3 Times .......................................................................................................................................................... 3 General background .................................................................................................................................. 3 Running background ................................................................................................................................. 3 Medical ....................................................................................................................................................... 3 Training ...................................................................................................................................................... 4
Race Information ............................................................................................................................ 4 Course details ............................................................................................................................................ 4 Water and Fuel .......................................................................................................................................... 5
Assessments .................................................................................................................................... 5 Overhead Squat Assessment .................................................................................................................... 5 5K Run Test ................................................................................................................................................ 5 Flexibility Assessments ............................................................................................................................. 6 Muscular Strength Assessments .............................................................................................................. 6 Daily Nutritional Needs Assessment ....................................................................................................... 7
Nutrition .......................................................................................................................................... 7 General ....................................................................................................................................................... 7 Before and after intense training or event ............................................................................................. 8 Supplements .............................................................................................................................................. 8
Injury Prevention ........................................................................................................................... 9 Foam rolling ............................................................................................................................................... 9 Warm up/Cool down ................................................................................................................................. 9 Stretching ................................................................................................................................................... 9 Strength .................................................................................................................................................... 10
Training Program ......................................................................................................................... 10 Heart rate zones ...................................................................................................................................... 11 Training Calendar ................................................................................................................................... 14 Recovery Phase ........................................................................................................................................ 15
Justification For Program ............................................................................................................. 16
Appendix A ...................................................................................................................................... 17 Client Information -‐ Assessments .......................................................................................................... 17 Movement Assessments .......................................................................................................................... 18 Physical Activity Readiness Questionnaire (PAR-‐Q) ............................................................................ 19
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Client Background Information
Personal Name: John Q Public Age: 35 Occupation: School Administrator
Goal To break the 3:30 hour mark in the marathon. John Q will be challenging the Marine Corps Marathon. October 26, 2014.
Times Marathon PR: 3:37, Half-‐marathon PR: 1:50
General background John Q has been running for a number of years now and has watched his marathon finishes get longer. He felt that if he had a coach to work with his he could set a new PR goal and felt confident that with the right training he could meet it. He saw an ad in a local circular and contacted us. John Q is an easy person to chat with and he is very accepting of people and ideas. His professional and vocational aspirations include finishing his BA and attaining an MBA. He is not the kind of person to look for the easy way out. He is a hard worker and meets a challenge with energy and determination. He is committed to his PR goal and knows that he will have to put concerted effort into his training to make it happen. He and his wife want to start a family so he realizes that this is probably the most opportune time to reach for a marathon race PR.
Running background John Q does not consider himself to be an athlete; he was an inactive child and began running because his wife is a runner (albeit much faster). He ran his first marathon 5 years ago for a charity fundraiser. He has completed two marathons each year since. John Q has never sought out a running coach but he understands that in order to attain his new goal of completing in under 3:30, injury free, it is safer to do so. He says that he researched run coaching certifications and was very impressed with the rigor of the NAASFP certification process. He decided that he must have a coach who was NAASFP certified.
Medical John Q is relatively healthy, although he does have a propensity to get run down and catch a lot of colds if he runs too much (John Q’s assessment, not a doctor’s). He occasionally suffers from shin splints. Due to John Q’s occupation as school administrator he sits at his desk for extended periods of time. This has caused shortening of his hip flexors. He also complains of shoulder and neck pain probably caused by the poor ergonomics of his desk and chair.
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Training John Q’s PR is not his most recent time. In fact he has run five marathons since that time and is averaging 5 minutes slower in each race, attributing the decline mostly to under-‐training. He is currently running 5 days per week and tells me that he is willing to run more if it means he will achieve his goal. Currently John Q runs 27 miles per week. He trains once a week with a friend. His running companion is quite a bit faster than his and he encourages John Q to run faster. This has incentivized John Q to run at speeds that he is not currently adapted to. During these runs John Q often complains of pains in his side underneath his rib cage. This condition is usually caused by ischemia, (oxygen deprivation), brought on by fast breathing. The training program will address this. All other training time is done alone.
Race Information
Course details The Marine Corps Marathon is aptly nicknamed the “Marathon of the Monuments,” offering a beautifully scenic route through some of the most impressive landscape and national monuments Arlington, VA. Cost: $110 Date: October 26, 2014 Start time: 7:55AM Packet pickup: The 2014 Health and Fitness Expo by GE will be held at the DC Armory at 2001 E Capitol St, SE Washington, DC 20003. Take the orange/blue Metro lines to the Stadium/Armory station and support the MCM's green initiatives. Free parking is available in Lot 3 outside the Armory. Thursday, October 23 4:00 p.m. -‐ 8:00 p.m. Friday, October 24 10:00 a.m. -‐ 7:00 p.m. Saturday, October 25 9:00 a.m. -‐ 7:00 p.m. Pacers: There will be pacers but none will run for a 3:30 finish. The closest pacer finish times will be 3:25 and 3:35. Web site: www.marinemarathon.com Elevation note: (Sea level.) Runners will experience a climb in the first few miles of the course, other then that the course is nearly flat. Training will include hill work to prepare for the hills on the course. Weather: Temperatures in Arlington, VA for October range from high 40’s to high 60’s. It usually does not rain. Expect a cool start and possible warming throughout the race. Most years it is windy as well. The weather conditions for the race are identical to those where he lives, so no special considerations need be made during training. Do not overdress. Consider wearing a throwaway
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button down shirt and cotton gloves to wear at the start to keep warm. Throw away at first water stop or when you start to get hot but be aware of other runners and first run to the side of the road to safely ditch your extra gear.
Water and Fuel Although John Q will carry water and Gatorade Endurance (Lemon Lime) with his, ( on a runners belt ), it is important to know where to expect race provided drinks and fuel. John Q is not happy with the negative intestinal reaction he sometimes gets from GU brand fuel packets, so he will try other brands early on during this training cycle for his longer runs. Based on positive results he will switch to the new brand for the race. Since the race provides Cliff Shots and Jelly Belly Sport Beans he will make sure to test those brands and flavors. (Table on next page)
Water/Gatorade/Food stops on race course Water points
Mile Marker Food stations Mile Marker
WP 1 WP 2 WP 3/4 WP 5/7 WP 8 WP 9 WP 10/11 WP 12
2 4.5 6.5 10.5 13 17.5 19 22 -‐ 24
FS1: Oranges FS2: Clif Shot assort. flavors FS3: Jelly Belly Sport Beans FS4: . Dunkin' Donuts Munchkins
9 13 19 22
Assessments (Complete assessment results can be found in Appendix A.)
Overhead Squat Assessment Description: Many muscles imbalances, (both over-‐active and under-‐active muscles), are revealed in this assessment. How it’s done: John Q will stand with his feet about shoulder’s width apart; raise his arms above his head so that his elbows are opposite his ears. The squat is performed so that his body weight is back on his heels and the arms kept in a raised position. Perform 10 squats to the best of his ability.
5K Run Test Description: The 5K Run Test is used to establish a speed benchmark upon which further training can reply on. This test will help in assessing John Q’s current speed capacity and inform his coach of how to progress the training going forward.
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How it’s done: After John Q stretches and performs a 5-‐10 minute warm up jog he will run a 5K at his perceived 5K pace. Typically, the best 5K pace times are recorded at a 5K race, but for purposes of setting a training plan starting point, it suffices to have his run this 5K as a normal training run.
Flexibility Assessments In general it is important for John Q to understand that due to the nature of running, with its rather short movements and its repetitive nature, reduced flexibility is common. Taking measurements and making assessments at the start will help us track improvement and prevent injuries caused by inflexibility. We will use two common flexibility tests that affect the lower back/upper leg and lower leg.
Calf muscle test Description: Since the muscles in the back of the lower leg are used more than the muscles in the front, runners need maximum available flexibility in order to avoid possible chronic pain. This test will provide a measurement that can help us understand John Q’s current flexibility and a basis for future comparisons.
How it’s done: After John Q has warmed up he will stand facing a wall as far away as he can as long as he can bend one knee and have it touch the wall. The other foot stays flat on the floor. Measure the distance from the foot that is on the ground to the wall. Repeat with each foot.
Box test / Hamstring test Description: The box test or hamstring test will let us know how flexible John Q’s hamstrings and lower back are. How it’s done: After John Q has warmed up he will sit on the floor facing a stair and place the soles of his feet against the stair tread. Place a ruler of the tread between his feet. John Q will place one hand on top of the other, palms facing down, and reach forward as far as he can; holding that position while a reading is taken.
Muscular Strength Assessments Musculature strength is very important to endurance running, as a strong body will assist in completing the rigors of the training and ultimately the race itself. The repetitive nature of the sport can cause muscle fatigue and lead to injury. Taking measurements and making assessments at the start will help us track improvement and prevent injuries caused by inflexibility. We will use two common strength tests.
Wall sit test Description: This test will give us an idea of lower body strength and endurance. This test will provide a measurement that can help us understand John Q’s current flexibility and a basis for future comparisons. (Ask about knee or IT band issues prior to performing this test.)
How it’s done: After John Q has warmed up he will place his back against a wall, feet should be about shoulder width apart. Slide down the wall by walking the feet out away from the wall until
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knees are at a 900 angle. The test begins when one foot is lift off the ground and ends when the foot can longer be held up and is placed back on the ground. The other foot is now tested. A measurement in seconds is taken for each foot. A big difference in measurements may indicate a muscle imbalance.
Straight leg lift test Description: Core strength is important and certainly for a runner. This test will measure abdominal strength. How it’s done: For this test you will need a board that is marked in degrees from 00 to 900 every 150. After John Q has warmed up he will lie supine on the floor. The coach will place his hand, palm down, under the small of his back. John Q will then raise his legs to the 900 mark and press his back down into the coach’s hand. He will then slowly lower his legs while contracting his abdominals. The test is over either when the pressure on the coach’s hand is released or the feet touch the floor. The closer to the ground the legs are held while still maintaining back pressure the stronger the abdominal muscles are.
Daily Nutritional Needs Assessment Description: In order to make an informed nutrition recommendation an assessment must be made of how many calories John Q uses in a day. How it’s done: We use John Q’s weight of 125 and the fact that he is moderately active 3-‐5 days a week to calculate his Total Caloric Need (TCN). (See calculation table)
Calories
Basal Metabolic Rate – the number of calories John Q needs to maintain his body’s ability to function. Weight x 10
BMR -‐ 1250
Activity Calories Needed – the product of BMR and activity percentage, .40 for moderate daily lifestyle. BMR x .40 ACN -‐ 500
Food Digestion and Absorption – (BMR + CAN) x .10 FDA -‐ 175
Total Caloric Need – BMR + ACN + FDA TCN -‐ 1925
Nutrition
General The table below contains nutrition recommendations based on John Q’s current age, weight and activity level. It is important for any athlete and certainly an endurance runner to eat well-‐balanced healthy food throughout their training cycle. In general, self prepared foods that contain the correct percentages of CHO, protein, and fats will prepare you for your race. The number of calories for each
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food category in the table below is based on the nutrition assessment that indicated that John Q needs a total of 1925 daily. The number of grams for each category is derived from dividing the number of calories of CHO and protein by 4 and that of fat by 9, in as much that CHO and protein each contain 4 calories per gram and fat contains 9 calories per gram.
Calories Grams Calories (TNC) 1925
Carbohydrates CHO (57%) 1097 274
Fats (30%) 577 64
Proteins (13%) 250 62
Before and after intense training or event For optimal performance during any training run longer than 60 minutes, it is vital that John Q prepare by eating easily digestible CHOs approximately 1 to 1.5 hours pre-‐run.
After any run longer than 30 minutes ingest 50g CHO.
After any intense training or event, hydrate and ingest CHO and protein within 40 minutes.
Fueling suggestions: (Taken from the NAASFP Marathon Coach manual)
Early Morning Mid Day Evening
Pre-‐training
Up to 1.5 hrs before
Multi-‐grain cereal with fruit
½ cup pasta salad Granola bar
During Energy gel CHO drink (e.g. Gatorade)
Energy chew
More than 1.5 hrs Banana Raisins Chocolate
More that 3 hrs ½ peanut butter sandwich
Fruit chew Fruit bar
Post-‐training
Within 40 minutes
Eggs, toast, yogurt and fruit
Salad and sandwich Chicken stir-‐fry
Supplements It is important to provide your body with all the vitamins and minerals it needs. Although if you have a known deficiency you should take supplements, most athletes can gain the correct amount of these essential micro-‐nutrients from what they eat. Since you complain of feeling ‘run down’ you may
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want to take vitamin C 600 mg/day and Zinc/copper 25 mg/2mg twice a day. Consult with a licensed nutritionist for a more complete understanding of your nutritional needs.
Injury Prevention It is common that recreational runners are not aware of the biomechanics of a repetitive activity like running and what effect it has on their body. It is critical to understand what to do in order to prevent injury caused by the sport of running and to implement a strategy that will prepare the body. A foundation must be built and maintained that will develop strength and flexibility. Science based coaching and proper running shoes are the two other factors that will bring you to a successful completion of any running program.
Foam rolling Based on results of the overhead squat assessment and any other observed muscle imbalances specific muscles should be foam rolled. See Movements Assessments page in Appendix A.
Warm up/Cool down • Every run should begin with a 5 minute easy jog
• Every run should end with a 5 minute easy jog
Stretching Active or dynamic stretching before a run helps prepare the muscles and joints for the coming activity. Stiffness related to a previous day’s exercise routine or some other reason sometimes can be alleviated by a short warm-‐up process that includes actively stretching and slowly moving the joints through their complete range of motion (ROM).
• Warm-‐Up (motions repeated 5 times each) o Head roll
o Shoulder shrug
o Lateral bend
o Side twist
o Good morning
• Cool Down Below is a good selection of stretches that work key areas, namely the back of the leg, calves and Achilles tendon with the downward dog; gluteal muscles with the reverse pigeon, quadriceps with the classic quadriceps stretch.
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Note: It is recommended that you hook a finger inside the heel of your running shoe to pull your foot toward your glute as you keep your foot flat as if pressing against a wall behind you.
Hold stretches for 20-‐30 seconds.
o Downward dog
o Reverse pigeon
o Quadriceps stretch
Strength Hip flexors/extensors
Core – will take stress lower back and hip musculature
Hamstrings – often weaken by overactive quads
Lower leg – specific exercises will be assigned to address John Q’s shin pain
Upper body – general, shoulder, upper back and neck
Training Program Objective: Challenge the Marine Corps Marathon crossing the finish line in under 3:30 with an average pace of 8:00/mile. Assumptions: John Q can successfully run 5 miles without stopping and logs 27 miles per week.
1. The over riding theme for the plan is to keep it fresh, fun and challenging.
2. The plan will implement a hard day/easy day strategy so that John Q does not have two hard days in a row.
3. One day a week is a long slow distance run (LSD) that does NOT exceed the previous weeks long run by %10.
4. The plan will include a minimum of one run that is near %85 of the race distance (21 miles).
5. Based on current fitness level and race goal, weekly mileage will max out at 41 miles.
6. The plan will include one day each week for cross training or rest. Cross training gives you the opportunity to train complimentary muscle systems while allowing the main running musculature time to rest. Examples of a good cross training selection might be swimming, or biking. Keep intensity level to Zone 1.
7. The plan will include one day each week as speed work/interval training. This is where John Q will get faster in order to reach his PR goal.
8. The plan will include hill work. Although the course does not have many hills, hill work training will stimulate muscle adaptations that will benefit the runner and add some variety.
9. Every other week the plan will include one day of complete rest, (the day before the LSD run).
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10. The plan will incorporate the use of a heart monitor to assist in maintaining paces that both challenge and prevent over training. This will be done by estimating maximum heart rate and using that rate to set up predetermined zones for optimal work.
11. Heart rate zone related output will require reassessment at week 7 and 13.
12. All runs should start with a stretching warm up routine and 5 minute easy run (Zone 1).
13. All runs should be followed by a cool down walk for 5-‐10 minutes. For short to medium distance runs, 4-‐12 miles, cool down should include easy stretching.
Heart rate zones In order to insure that John Q regularly trains at a level that is optimized both to help his reach his goal and to prevent over-‐work, we have set up a series of zones. Each zone represents a ‘place’ where activity is done but his heart rate is kept in that zone. If John Q sees that his heart rate is lower than the zone he should be working in, he will increase the intensity of the movement. If he sees from the heart rate monitor that his heart rate is above the zone for that day’s session, he will decrease his intensity.
Working through a ‘Zoned’ approach will help prevent the side pain caused by ischemia that John Q sometimes experiences. When John Q works in a Zone he has a range if intensity that he can use and following the monitor will let his choose a ‘place’ that will not cause side pain. As he adapts to fast speeds/intensities, his cardiovascular capabilities will improve and his VO2 max will also improve.
Furthermore, if John Q experiences fatigue or otherwise does not feel up to par, he can use the monitor to assess his resting heart rate. If he see that his resting heart is above his normal range he should consider taking a rest day or train at a lower intensity. If he feels fine but his resting heart is elevated he should take that as a signal that he is either over-‐training or he has some illness. In this case he should take a rest day or train at a reduced intensity. ‘Follow your heart’.
Zones below are based on estimated maximum rate of 185 using the formula
(220 – age)
Zone 1 Zone 2 Zone 3 Zone 4
50 – 60% 61 – 70 71 – 85% 86 – 100%
92 – 111 112 – 129 131 – 157 159 -‐ 185 Following the training calendar below keep your heart rate within the parameters of each zone.
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Definitions for training calendar:
M – Mile
E -‐ Easy
N – Interval/Speed (Intervals are 400 and 800 meters – Approx. .25 & .5 miles)
The goal is to run the intervals faster than race pace (faster than 8:00). The zone indicated on a day that is designated for speed work is for the fast portion of the run. A 1 mile warm up run should precede the first interval. Run 1 easy mile for cool down. As heart rate adapts, (after approximately every 6 weeks of training), assess if you can run the intervals at a pace listed below. A recovery walk or jog should separate each interval, approximately half the interval distance. Each recovery interval should allow the heart rate to go back into Zone 1.
Race Pace – 8:00
Interval Pace
400 M (approx. .25 mile) 10% 7:12
800 M (approx. .50 mile) 8% 7:22
X – Cross Training (optional)
The idea of cross training is twofold, First to give all the systems that are used for running a chance to rest, recover and repair. The second benefit is to build systems that compliment the running systems. For example certain muscles that are not taxed while running but assist in running can be made stronger by swimming.
F – Fartlek (given in minutes)
A fartlek is a fun way to randomly incorporate interval/speed work into a run. It is done by doing a warm up run in Zone 1, moving into Zone 2, then picking a random distance, anywhere from several hundred feet to a quarter mile, and run that distance in Zone 3. Then resume in Zone 1 until the next randomly selected speed interval.
H – Hill work (HS: Short hills 30-‐100m, HL: Long hills 500m – 1K)
The number/s after the hill designation tells you how many repeats to make. Take care to watch your form diligently when doing hill work. Skip hill work if you have any issues with your calves or Achilles.
Follow these rules for hill work:
• Warm up properly
• Keep upper body relaxed
• Keep your strides short and increase leg speed
• Think of being quick, light and tall
• Use the balls of you feet when going up
• Pump your arms
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The long hills should be long enough and steep enough to cause heart rate to enter into Zone 2. Short hills should be intense enough to cause heart rate to enter into Zone 3. Since they are short, speed might need to be increases to bring heart rate to Zone 3.
T – Tempo
Tempo runs start easy in Zone 1 then become faster, Zone 3 for a period, (1/3 of the total run miles), then come back down. Running this way will help you feel a gradual speed transition so that you understand when you are in your race pace Zone. The zone indicated on a day that is designated for speed work is for the fast portion of the run.
R – Mile repeats
The number after the ‘R’ designates the number of times a single mile is run in Zone 3. All other running is done in Zone 2. For example, 3M R2 means that after a warm up jog, run 1 mile in Zone2, then a mile in Zone 3, recover with an easy jog until your heart rate is back in Zone 2, then run another mile in Zone 3. Complete the run with a 5 minute recovery jog.
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Training Calendar Week Monday Tuesday Wday Thuday Friday Satday Sunday Weekly
Total
1 X or Rest
2M + N (4x400) Zone 3
4M E Zone 1
4M T Zone 2
4M Zone 1 Rest 12M
Zone 1 27
2 X or Rest
2M + N (4x400) Zone 3
4M E Zone 1
3M Zone 2
F 45 Zone 2-‐3
3M E Zone 1
13M Zone 1 30
3 X or Rest
2M + N (4x400) Zone 3
5M E Zone 1
6M Zone 2
3M Zone 1 Rest 10M
Zone 1 27
4 X or Rest
2M + N (5x400) Zone 3
5M E Zone 1
4M T Zone 2
F 45 Zone 2-‐3
3M E Zone 1
12M Zone 1 31
5 X or Rest
2M + N (6x400) Zone 3
7M E Zone 1
5M Zone 2-‐3
HL 3-‐5 Zone 2 Rest 14M
Zone 1 32
6 X or Rest
2M + N (7x400) Zone 3
5M E Zone 1
4M Zone 2
HS 4 Zone 3
4M E Zone 1
16M Zone 1
Assess heart conditioning
35
7 X or Rest
2M + N (8x400) Zone 3
7M E Zone 1
4M R2 Zone 2-‐3
HL 5-‐6 Zone 2 Rest 17M
Zone 1 35
8 X or Rest
2M + N (4x800) Zone 3
5M E Zone 1
4M T Zone 2
HS 5 Zone 3
6M E Zone 1
15M Zone 1 37
9 X or Rest
2M + N (4x800) Zone 3
7M E Zone 1
4M R2 Zone 2-‐3
HL 5-‐7 Zone 2 Rest 16M
Zone 1 34
10 X or Rest
2M + N (5x800) Zone 3
6M E Zone 1
3M Zone 2-‐3
HS 5 Zone 3
5M E Zone 1
15M Zone 1 37
11 X or Rest
2M + N (6x800) Zone 3
7M E Zone 1
6M R3 Zone 2-‐3
HL 5-‐8 Zone 2 Rest 15M
Zone 1 36
12 X or Rest
2M + N (4x800) Zone 3
5M E Zone 1
5M T Zone 2
F 45 Zone 2-‐3
5M E Zone 1
16M Zone 1
Assess heart conditioning
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13 X or Rest
2M + N (4x400) Zone 3
5M E Zone 1
8M R3 Zone 2-‐3
6M Zone 1-‐2 Rest 17M
Zone 1 39
14 X or Rest
2M + N (4x400) Zone 3
5M E Zone 1
4M Zone 2
F 45 Zone 2-‐3
3M E Zone 1
17M Zone 1 36
15 X or Rest
2M + N (4x400) Zone 3
5M E Zone 1
6M Zone 2
6M Zone 1 Rest 21M
Zone 1 41
16 X or Rest
2M + N (4x400) Zone 3
5M E Zone 1
3M T Zone 2
F 45 Zone 2-‐3
4M E Zone 1
14M Zone 1 33
17 X or Rest
5M E Zone 1
2M E Zone 1
4M E Zone 1
3M E Zone 1 Rest 8M
Zone 1 22
18 X or Rest
Rest 3M E Zone 1
2M E Zone 1 Rest
15 minutes Zone 1
Race Day
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Recovery Phase Upon completion of your race it is important to follow a recovery protocol. The recovery cycle will help you deal with the physical and emotional stressors of completing a demanding endurance race. Muscle soreness, both during, immediately following and delayed are all normal and may last up to a week. Feeling of elation, or a ‘high’ are common after crossing the finish line but might be replaced by a ‘low’ after a few hours. These experiences are expected and therefore you can deal with them by following a recovery plan. This protocol is divided into two stages. First are the 2 hours right after the race and second is near future that stretches for a period of 5 weeks.
Post-‐race recovery
• Cool down o During your cool down period it is best to avoid stretching as this can injure an
already stressed musculature system.
• Fluids o Replenish fluids lost during your race with water and sports drinks that have
electrolytes. Drink throughout for the next 6 hours, about 1 cup every hour. Avoid alcohol as it has a diuretic effect.
• Nutrition o Eat lots of carbohydrates, a fair amount of protein and fats.
• Muscles o Soak legs in ice water to relieve swelling and aid healing. Remember – No stretching
for the first 2 hours.
Near future recovery Assuming you sustain no injuries during the race and are otherwise healthy you should begin following this extended running recovery plan. It will gradually reintroduce strenuous exercise so that you can safely return to a maintenance level condition. Active recovery (AR) includes, swimming, cycling, yoga, hiking, etc. For AR keep the intensity low, (Zone 1).
Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Race
Day R R R 2 R AR
2 3.5 R 2 CT 2.5 R AR 3 6 R 3.5 CT 3.5 2 AR 4 9 R 3.5 CT 3.5 3 AR 5 11.5 R 3.5 CT 3.5 2N AR
R: Rest, AR: Active recovery, CT: X, N: Interval training
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Justification For Program Since John Q complains of getting run down and attributes his frequent colds if he runs too much, I recommend monitoring his training output using a heart monitor. By dialing in to specific heart rate zones of specific training runs, we will be able to have John Q work to capacity without over training. Most runs will take place in Zone 1 to Zone 2 with the exception being speed/interval training and hill/fartlek training. Since John Q’s goal is to complete the marathon in under 3:30 he must increase his speed from his last PR time by slightly more than 7 minutes. This translates into a per mile speed decrease of :17. Instead of running 8:17/mile he must run 8:00/mile.
As John Q progresses and his heart gets stronger through training (approximately every 6 weeks), it will take a faster pace to put up his heart rate. A new cardio assessment will be performed to document his adaptation. After this adaptation occurs John Q will increase his speed on his speed days and run faster on the hill and fartlek days. Over time he will be able to maintain a pace that will bring his to his goal pace of 8:00 for the 26.2 miles.
The cardio assessment will consists of a 5k race pace run while wearing the heart rate monitor. He will run as fast as he safely can.
It is also recommended that he run with his faster friend only on speed/interval days and only if his bps/mnt will fall in the Zone for that run.
Since John Q leads an otherwise sedentary lifestyle and his job requires his to sit for extended periods, a full protocol of stretching and hip musculature strengthening will be used. Foam rolling along with active/dynamic stretching will be done 5 days a week. Strengthening the kinetic chain is essential to injury prevention and great importance will be placed on that part of this training cycle. It is even more relevant to John Q because of the speed at which he will be running during training and the pace he desires to achieve his race goal.
John Q must increase his VO2 max and build musculature endurance in order to reach his goal. Combining a solid strengthening protocol, along with using the heart rate monitor to ensure maximum intensity (without over training), can bring his across the finish line – injury free.
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Appendix A
Client Information -‐ Assessments 1. Name (Last name, first name, initial) Public, John Q
Salutation Mrs. Male Female Age 35 Weight : 125 Date: June 18, 2014
2. Contact Information Phone : 248-498-0031 Ext.
Street/Postal Box 4573 : Devonshire Way
Suite/Apt#
Fax:
E-mail : [email protected]
City: Oak Park Prov/State: MI PC/ZIP: 48237
3. Stats
Height 5’ 3” Blood Pressure 120/80 Weight 125 Resting HR 69 BMI 23 Maximum HR 185
Waist 25 70% 129 75% 139 80% 148 85% 157
4. Cardiovascular Testing
Rockport Walking Test Results: John Q will use the run test below to measure his cardiovascular state.
3K Run Test Results: 22:36 7:16/mile (John Q ran a 5k instead of the 3k.)
Beep Test Results: 8
5. Muscular Strength Testing
Wall Sit Test Results: 50 Straight Leg Test Results: 45
6. Flexibility Testing
Box Test Results: 11” Calf Muscle Test Results: 27”
7. Posture Analysis Spinal Alignment Good
Pelvic Alignment Good
Hip Slight anterior tilt
8. Gait Analysis Trunk Angle No lean
Stride Length 4’ 10”
Hip @ Contact Adequate extension
Hip @ Swing Shortened
Knee @ Contact Adequate flexion
Knee Flexion @ Stance Adequate
Knee Flexion @ Swing Adequate
Foot @ Contact Slight over pronation
Foot @ Stance Adequate
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Movement Assessments
View Kinetic Chain Checkpoint
Movement Observation Left Right
Overhead squa
t
Anterior Feet Turn out Y Y
Knees Move inward Y Y
Lateral
LPHC Excessive forward lean Y Y
LPHC Low back arches N N
Shoulder complex Arms fall forward N N
View Kinetic Chain Checkpoint
Movement Observation Left Right
Sing
le
leg
squa
t
Anterior Knee Moves Inward Y Y
Pushing/Pu
lling
Kinetic Chain Checkpoints
Movement Observation Yes
LPHC Low back arches N
Shoulder complex
Shoulders elevate Y
Head Head protrudes while pushing Y
Overactive (tight) muscles:
Underactive (weak) muscles
Soleus Medial Grastrocnemius Hip Flexor Gluteus Maximus
Levator Scapula Cervical Flexors
Adductors VMO
Bicep Femoris Medial Hamstring TFL Erector Spinae
Foam roll over active (tight) muscles and strengthen under active (weak) muscles
19
Physical Activity Readiness Questionnaire (PAR-‐Q)