SmartercoachingLLC focuses on adult runners and recognize that adult runners are a diverse lot. Some have run since high school while others come to running later in life. Regardless of your background we can help you. Generally we train folks running 5Ks to marathons.
Our basic training principles blend the science of training with the art of coaching. We also recognize that adults have work, families (in some cases) and are trying to reach their goals. The training plan will be based on your fitness level now and your goals. In general, we ask that you have four days per week available for training especially for longer distances like the half-marathon and marathon. One run will be a long run (long being relative to the goal distance), one run will be of higher intensity and the other two (or more) runs will be active recovery or a medium-long run depending on ability and how many days per week the athlete is running.
Since distance running is an aerobic sport, the focus will be on developing the aerobic system along with one's ability to sustain running speed (lactate threshold speed).
We at SmartercoachingLLC think that the coach-athlete relationship is just that...a relationship. We often compare it to a dating relationship. The coach and athlete are getting to know one another and discovering each others' likes and dislikes. The coach is trying to learn what workouts the athlete likes and does not like. For this (or any) relationship to work communication is critical. In the early stages, SmartercoachingLLC wants to hear how you did on every workout. If we can use technology such as GPS devices or apps to share data, that helps, but SmartercoachingLLC also wants to hear from you about your impressions on the workout. Below are some questions that can help the coach:
- How do you think/feel the workout went?
- Were you able to complete the workout as prescribed in terms of time, distance and/or pace?
- If the workout went poorly, what do you think led to that?
The long run
The long run is going to be relative to the distance and time goal of the goal race. Depending on one's goal time (and we do prefer you have a goal time or that we help you set one), we will come up with a long run for you. For a 5K we prefer the long run to be at least 5 miles before you run the 5K. For the 10K, we prefer a long run of 10 miles; for the half-marathon, at least a 10 mile long run, but that will vary depending on your goal with runners looking for specific time goals to go as long as 15 miles. For the marathon, we aim for 20 miles or 3 hours.
Higher Intensity Runs
These will be faster than your comfortable paced runs with the goal of improving your fitness and making you faster. We will ask you to pick up the pace or intensity. These runs are designed to improve your ability to move oxygen (VO2max) or to maintain running speed over a long duration (lactate threshold speed).
Medium long runs
Depending on your goals, ability and time availability, a mid week medium long run will be included. This run would be the second longest of the week. For advanced marathoners this might be a run on the order of 10 miles later in the program as you near the marathon.
Active recovery runs
These runs will be runs that are at a comfortable pace for you. The goal here is to maintain fitness without excessive fatigue. These can be great runs to go on with a partner or friend who runs slower or to take advantage of one of the many social runs around (at least in Colorado Springs). The key is to get in some running but not to overdo it!
Strength and conditioning
Need a plan to get a little stronger but remain focused on running? We offer a strength and conditioning add-on to address upper body muscles and "core" along with some lower body exercises (squats, lunges, etc). The goal is to create a program that augments your running and that does not require a gym membership or a lot of equipment. Ideally you would be able to use body weight and maybe dumbbells (which can be gotten cheap at times at places like Play It Again Sports). A physio ball would also be helpful.
The program will be designed to make you stronger not to bulk you up!
Overhead squat assessment
The overhead squat assessment involves watching you squat (as in sitting in a chair) and looking for movement patterns that might indicate current or future movement issues some of which might lead to an increased risk of injury. After the assessment, SmartercoachingLLC will provide a workout plan to "correct" any dysfunctional movement patterns observed.