The Program Week 2
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WEEK 2 OF 14
As you get settled into training, continue to be realistic about where your specific starting line should be. Whether you're coming off a 60-mile week or you haven’t run a step in a year, make the commitment to kick off this training cycle slowly and intentionally. With every new journey, comes new variables. Here's a checklist to work through for week two:
1. Form Your Workout Process
Now that you’ve selected a training plan, it’s time to build your routine. Creating a routine and carving out the dedicated time each week to execute runs and workouts properly is essential for a successful training cycle. That being said, routines are not to be confused with monotony and hitting a specific workout each day and every week. A great routine functions to manage the expectations with your body (i.e. consistent choices in food, a consistent warm up process, working out at a similar time each day, going to bed and waking up at similar times each day).
2. Decide On Your Daily Schedule
The Program plans assign interval work on Tuesday (or Wednesday) and long runs on Saturday (or Sunday). Note that these are just suggestions and you should aim to adjust your days to your personal needs. No matter when you decide to schedule workouts, remember to leave at least 48 hours between hard efforts. For your other days, build in a mix of timed runs or rest days that work to fulfill your mileage and recovery needs. These timed runs don’t have assigned paces or efforts; It’s all about time on feet and building consistency.
3. Individualize Your Mileage
A good rule of thumb is to never increase your mileage more than 10% in any given week. If you’ve been running more than 20 miles per week, you should aim to stay steady where you are and not increase mileage at all in the first 2-3 weeks. Instead, let your body absorb the new workouts and weekly schedule. If you’ve been running less than 20 miles a week you should aim to get to 15-20 miles for week one and 20-25 miles for week 2-3 before adding more.
4. Measure Your Efforts
How are you keeping track of your training? Be sure to download The Program iOS app so you can interact with your plan. A second system to log short notes on how each workout felt will come in handy down the line as you reflect on your progress. This could be as simple as the Notes app or a paper journal. Strava and Run Keeper are also great apps for integrating with your GPS watch and analyzing your pace, splits, distance, rest, etc. Take a moment after each workout to objectively measure your performance.

Focus on the Controllables


Last week you reflected on your purpose. A purpose is not a goal, rather it’s the answer to the question, why does this journey matter to me?


Once you have clarity around your purpose, you can set your goal(s). I use the plural here because in sports psychology we talk about two kinds of goals: outcome goals and process goals. You probably have one goal already in your head, maybe a time goal, maybe a marathon finish. In both cases it’s what we call an outcome goal: a goal that is concerned with the outcome. In running those are times, distances, places and finishes. The problem with outcome goals is that we can’t control them 100%. Factors like weather, road conditions, daily fitness, competition, menstrual cycle (hey, gals) can prevent you from achieving your goal. And for those of you who immediately thought: “there are no reasons, there are only excuses”- no, these are reasons. Trying to take responsibility for them will only hurt your self-confidence. Do yourself a favor and focus on the controlables. That’s why we set process goals. Process goals focus on the how of the process, not the what of the outcome. A process goal can be a mental attitude in the race like staying positive when things start to get rough. It can also be a pacing strategy like running a negative split.


Ideally you already wrote down your purpose last week. Now, add your outcome goal and 1-3 process goals.


Meet Your New Best Friend: Carbohydrates


Embrace complex carbohydrates for running success. Found in whole grains, starchy vegetables, and legumes, they provide lasting energy, replenish glycogen, and offer vital nutrients. Unlike simple sugars, they release glucose gradually, supporting endurance and preventing energy crashes. Post-run, they aid glycogen restoration, supporting recovery. Daily Harvest’s Runner’s Collection Box includes a variety of meals rich in complex carbs, like the Sweet Potato + Wild Rice Hash Harvest Bowl and the Cinnamon + Banana Oat Bowl.


Unleash Your Potential


It’s no secret that strength training is an important component of the process to improve your running game, and help keep you injury free. By incorporating strength training into your training program, you can improve your overall physical conditioning and maximize your running potential. Here are a few reasons why you should consider implementing a strength regimen, alongside your mileage:

1. Helps to build muscle strength and power

2. Enhances muscle endurance

3. Improves running economy and form

4. Prevents muscle imbalances and weakness

5. Increases bone density and strength

6. Enhances overall athletic ability

7. Promotes better running posture and stability

8. Supports injury prevention and recovery 

9. Boosts speed and power during faster interval days

10. Improves overall body coordination and balance


Try New Things


Early on in your training cycle is a great time to experiment with what works best for your body. Have you tried different racing shoes than your old favorites? What about different types of gels and drink mixes? How about a different meal before you run? Try changing just one factor at a time so that you can isolate the factors and fine tune what works best for you. 

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