Week 1-2: Flexibility and Light Resistance Training
- Flexibility Exercises:
- Dynamic stretching: Perform exercises such as leg swings, arm circles, walking lunges with a twist, and high knee pulls. Complete 2 sets of 10 repetitions for each exercise.
- Static stretching: Hold each stretch for 30 seconds, focusing on major muscle groups such as hamstrings, quadriceps, calves, hip flexors, and glutes. Include exercises like standing forward fold, standing quad stretch, calf stretch, and pigeon pose.
- Light Resistance Training:
- Bodyweight squats: Perform 5 sets of 5 repetitions, focusing on proper form and engaging the glutes and quadriceps.
- Walking lunges: Complete 5 sets of 5 lunges per leg, emphasizing proper alignment and controlled movement.
- Push-ups: Aim for 5 sets of 5 push-ups, maintaining a straight line from head to toe and engaging the chest, shoulders, and triceps.
- Planks: Hold a plank position for 30 seconds, gradually increasing the duration over time. Focus on engaging the core muscles.
Week 3-8: Plyometrics and Strength Training
- Plyometric Exercises:
- Box jumps: Perform 5 sets of 5 jumps onto a sturdy box, focusing on explosive power and landing softly.
- Jump squats: Complete 5 sets of 5 jump squats, emphasizing full hip extension and controlled landings.
- Lateral jumps: Perform 5 sets of 5 lateral jumps over a small obstacle or line, focusing on quick lateral movements and proper landing mechanics.
- Targeted Strength Training:
- Calf raises: Perform 5 sets of 5 standing calf raises, gradually increasing the weight or difficulty as needed.
- Single-leg squats: Aim for 5 sets of 5 repetitions per leg, focusing on stability and controlled movement.
- Hamstring curls: Perform 5 sets of 5 repetitions using resistance bands or a machine, focusing on engaging the hamstrings.
- Tibialis raises: Complete 5 sets of 5 repetitions using a resistance band or ankle weights, targeting the tibialis anterior muscles.
Week 9-12: Running and Resistance Training
- Running:
- Steady-state runs: Start with 20-30 minutes of continuous running, gradually increasing the duration to 40-60 minutes.
- Interval training: Perform 5 sets of 400-meter sprints at a challenging pace, with a 2-minute recovery jog in between.
- Tempo runs: Complete 3 sets of 10 minutes at a comfortably hard pace, with a 5-minute easy jog in between sets.
- Resistance Training and Stretching:
- Resistance exercises: Perform exercises such as squats, lunges, deadlifts, and step-ups using weights or resistance bands. Aim for 5 sets of 5 repetitions, gradually increasing the weight or difficulty as your strength improves.
- Stretching: Hold each stretch for 30 seconds, targeting major muscle groups used in running, including quadriceps, hamstrings, calves, hip flexors, and glutes. Include exercises like standing quad stretch, seated hamstring stretch, calf stretch, and hip flexor stretch.
Remember to warm up before each workout and cool down afterward. Maintain proper form throughout all exercises, focusing on quality over quantity. Increase the resistance or intensity gradually to avoid overexertion or injury. Listen to your body and make adjustments as needed. Stay consistent and enjoy the journey of becoming a stronger and more resilient runner.
Note: Consult with your healthcare professional or a qualified fitness trainer before starting any new exercise program, especially if you have pre-existing medical conditions or injuries.
