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SOKY Article April

By Christina | In In the Spotlight | on April 3, 2018

The running season is upon us so we sat down with our very own Jordan Green to discuss the advice he would give to anyone new to running.

Jordan has been running competitively ever since his high school years and participates in many local runs as well as triathlons. He is also currently helping others pursue their running careers through personal training here at BAC. His determination to do better with each race and dedication to his training is what sets him apart from others on the course.

 

Jordan’s Tips:

Tip # 1: Invest in the right pair of running shoes.

Visit your local running store and do some research on the difference between “Neutral” and “Stability” running shoes.

Tip # 2: Keep a training log.

Seeing your progress will be a big motivator to continue and it will give you confidence on race day that YOU ARE READY.

Tip # 3: Mix in cross training to supplement your running.

This will help prevent overuse injuries and breaks up the everyday grind of training. I recommend incorporating 2 days of cross training each week.

Tip # 4: Join a running group or running buddy.

A little motivation and accountability will help keep those longer runs more fun!

Tip # 5: Set small achievable goals

Everyone has a different goal so focus on achieving yours. Signing up for a race is one of the best ways to see a training plan through.

 

Jordan’s Weekly Running Plan for beginners

Easy Runs- Slightly out of breath, enjoyable, 70% of race pace

Tempo Runs- Cannot talk in full sentence, 85-90% of race pace, Good warm up and cool down.

Long Runs- LSD=Long Slow Distance, 60% or less of race pace, relax and run

 

Day 1 Day 2 Day 3
Easy Run

20-25 minutes

Tempo Run
10 Minutes warm-up
2×5 minute PICK UPs10 Minutes cool down
Long Run

40+ Minutes
Nice and Slow

Easy Run

20-25 minutes

Tempo Run
10 minutes3x 5 minutes Pick Ups10 minute cool down
Long Run

45+ Minutes
Nice and Slow

Easy Run

20-25 minutes

Tempo Run

10 minutes warm up

10 minutes PICK UPs

10 minute cool down

Long Run

50+ Minutes
Nice and Slow

Easy Run

20-25 minutes

Tempo Run

10 minutes warm up

15 minutes PICK UPs

10 minute cool down

Long Run

40+ Minutes
Nice and Slow

 

 

If you have any questions getting started running or would like to talk to Jordan more about training stop in the club on Scottsville Road. If you mention this article we’ll set you up a 3 Day VIP pass to the club (must be 13 years or older with a local ID).

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