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Article By: George Payan

Before you can begin a running program, you must understand some of the concepts and principles of running.

One of the concepts of a running program is endurance. Endurance is how long you can train the muscle. Your endurance depends on how much glycogen is in that muscle before you start your training. If your muscle can hold twice as much glycogen, you can train that muscle twice as long. If your muscle can hold three times as much glycogen, you can train that muscle three times as long. The only way you can teach your body to hold more glycogen is through training that muscle until it runs out of the stored glycogen supply. This process is called depletion. After you eat, your glycogen supply replenishes itself. Your muscle will then be able to store more glycogen than it originally could.

You're asking yourself which method of training is best for depletion? The long run depletes stored glycogen; deplete this storage once a week with a long, steady run at a comfortably hard pace. If you do too many hard, or long days continuously, then the individual will not improve (compensate). The body improves on easy and rest days (super compensation). Training fast on hard days will not help the individual improve if you do too many hard days back?to?back. A common mistake is running fast, back?to?back days and working out hard on a daily basis. Not all continuous runs are always fast, be specific, for example: running one and half minutes per mile slower than your personal performance in the 5K.

Coaching Volume and Intensity

"Running on the Track"
One cycle consists of: run 2 laps, walk lap
Number of cycles__________ per day

Start with young runners with 3 to 4 cycles. Each runner has different abilities. Develop and plan a program to meet the needs of each individual. Tell the runner to start off on an easy jog. If you forget to tell the runner the proper pace, the runner is confused and run too fast and be sure to explain to start off easy and not to run fast. After the runner finishes the workout, ask the runner if they could do more, stay the same or do less cycles for the next day's workout remember to adjust to fit the number of cycles to the needs of the individual for the next day's workout. After each running workout insert flexibility. Phase I may last 1-3 weeks. A beginner may start in Phase II or III and bypass Phase I depending on his/her development of endurance.

Phase II

Run 1 mile continuously without stopping for 5-6 days or run one mile 4 days and 2 miles continuously 2 days. Remember, depending on the development of the runner, Phase II may last 1-3 weeks or longer. Ask the runner if they walked on the run; if walking on the run is still a problem make adjustments. Do not advance to Phase III until the runner can run continuously without stopping for a week or longer.

Period Phase III

Run 2 miles continuously for 4 days and one mile for 2 days or run 2 miles continuously without stopping for 5-6 days. Phase III may last 1-3 weeks or longer.

Phase IV

Run 2 miles continuously for 3 days and run 3 miles for 3 days in a week or run 3 miles for 5-6 days. Phase VI may last 1-4 weeks. Be cautious to insert competition, time trials or interval running as a general rule your first priority is coaching (volume and intensity) continuous running at 130-150 bpm. The next step is coaching intensity, running continuous for 20-60 minutes and interval running for 4-8 minutes at 150-174 bpm. When the beginner can run continuous and learn to run with intensity efficiently then he or she can start in the next period of training in the Preparation period.

Coaching instructions for the beginner:

1. To stay in the phase all week.
2. Don't change to different phases without the coach's instruction.
3. Always ask the coach for instructions.
4. Always tell the coach daily what phase and mileage you are running.
5. After you finish your workout, ask the coach for further instructions.
6. Communicate to your coach every day. Check in and check out.
7. The body improves on rest days.

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