Everything according to plan

The Sanitas running coaching participants, Nicole Abgottspon and Christoph Banik, kick off their running adventure with a clearly defined training plan.

Text: Sanitas

Images: Sebastian Doerk

2 min

26.06.2019

Nicole and Christoph should train at least twice a week – ideally not on two consecutive days. The training plan has been devised by Viktor Röthlin and personal coach Monika Brandt from Vikmotion, who are on standby to offer support and advice to the candidates at any time. Here’s a run-down of the first five weeks for our running novices:

Training plan: week 1

  • Warm-up

    Foot, knee and hip circles, 20 times in both directions

  • Getting started

    5 minute walk

  • Strengthening exercises

    Sumo squats, 3 x 10 to 25 repetitions

  • Running technique

    3 x 30 m pushing off, gentle jog back

  • Running

    Alternate between 10 x 1 minute jogging and 1 minute walking

  • Warming down

    5 minute walk

  • Stretching

    Slow rolling of the muscles using a Blackroll where it hurts most
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Training plan: week 2

  • Warm-up

    Foot, knee and hip circles, 20 times in both directions

  • Getting started

    5 minute walk

  • Strengthening exercises

    3 x front and side planks, hold each for 15 to 30 seconds

  • Running technique

    3 x 30 m kick backs, gentle jog back

  • Running

    Alternate between 6 x 3 minutes jogging and 1 minute walking

  • Warming down

    5 minute walk

  • Stretching

    Slow rolling of the muscles using a Blackroll where it hurts most
  • Sumo squats activate the inner thigh muscles and the glutes.
  • Planks strengthen the abdominal, back and rear leg muscles as well as the hip flexors.

    Training plan: week 3

    • Warm-up

      Foot, knee and hip circles, 20 times in both directions

    • Getting started

      5 minute gentle jog

    • Strengthening exercises

      4 to 6 x walk-outs

    • Running technique

      3 x 30 m knee drives, gentle jog back

    • Running

      Alternate between 3 x 8 minutes jogging and 2 minutes walking

    • Warming down

      5 minute walk

    • Stretching

      Slow rolling of the muscles using a Blackroll where it hurts most

    Training plan: week 4

    • Warm-up

      Foot, knee and hip circles, 20 times in both directions

    • Getting started

      5 minute gentle jog

    • Strengthening exercises

      “Swimming”: 3 x 20 to 30 seconds, swinging arms and legs diagonally

    • Running technique

      3 x 30 m landing, gentle jog

    • Running

      8 minutes jogging / 2 minutes walking / 10 minutes jogging / 2 minutes walking / 12 minutes jogging

    • Warming down

      5 minute gentle jog

    • Stretching

      Slow rolling of the muscles using a Blackroll where it hurts most
    • Walk-outs improve the flexibility of the dorsal muscle chain and activates the shoulder girdle muscles.
    • A classic: the swimmer. Trains the back muscles, upper arms, thighs and glutes.

      Training plan: week 5

      • Warm-up

        Foot, knee and hip circles, 20 times in both directions

      • Getting started

        5 minute gentle jog

      • Strengthening exercises

        Rear lunges, 2–3 times x 10 to 25 repetitions, swap leg each time

      • Running technique

        3 x 30 m combination exercise comprising kick backs left/right and knee drives left/right, gentle jog back

      • Running

        Alternate between 2 x 15 minutes jogging and 2 minutes walking

      • Warming down

        5 minute gentle jog

      • Stretching

        Slow rolling of the muscles using a Blackroll where it hurts most
      • Rear lunges strengthen the torso, glutes, front of the thighs and the calves.
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