1. C25K and Running Concepts
Easy steps to making your own running program

2. Before you start Medical Clearance History of running injuries?
Consider doing some strength training / Physical therapy before running
Get good shoes

3. Good Shoes Go to a Running Specialty Store Ask questions
Brand doesn’t matter

4. Threshold Pace Defined by effort Heart Rate Talk Test
Lab Testing VO2 Max

5. Three Runs Long Run Tempo Run Interval Run
Run or walk for 45 minutes or more
Tempo Run
Effort above threshold heart rate for over 5 minutes
Interval Run
Effort above threshold heart rate for 2 to 5 minutes, repeated with rest in between

6. Day 1- Long Run, jog or walk for 30-45 min Stretch before and after
Start with first 5 min easy (warm up)
Conversational pace
End with last 5 min easy (cool Down)

7. Day 2 – Intervals Easy for 5:00 (warm up) Go faster for 1:00
Walk or jog for 1:30
Alternate faster / easy for total of 20:00

8. Day 3- Threshold Easy for 5:00 (warm up)
A little faster than conversational pace for 20:00
Easy 5:00 (cool down)
In C25K plan this doesn’t start until week 4 or 5

9. Running Form Walking- shorter strides, but still heel strike
Running- short strides with steps per minute
Running- hit ground with foot under center of gravity

10. Running form Don’t shuffle Arms Heel float Knee drive
Don’t cross mid line with hands
About 90 degree bend
Moderate swing

11. Running form

12. Running form

13. Hydration and fuel Water!
For sessions under 2 hours, there is no need for Gatorade
In heat, take in water before, during and after a workout
Plan for water fountains, carry small water bottle or leave one out along course

14. Motivation What motivates YOU? Group Runs Race Goals Mileage Goals
Competitive Goals

15. Final Thoughts
Make a plan
Work your plan
Have faith in your methods

16. Resources www.C25K.com www.CoachDanClark.com