Running program: improve your athletic abilities

During autumn and winter, many cyclists choose running to vary their activities and maintain their physical condition. As for triathletes, some seek to improve in this essential discipline for the final result. We therefore offer you a program of 17 sessions with an evaluation test to improve your running abilities, and consequently your general physical condition.

By Bruno Cavelier – Photos: Hoka / Kalenji / Brooks

To track your progress, test yourself at the beginning of the program. Then repeat the (identical) test at the end of the program. This is where it gets concrete. Follow the 17 sessions according to your usual training frequency. Whatever your training frequency, you need to work on several performance factors: endurance, resistance, speed, strength, mental… Ideally, four sessions per week, but only if your schedule allows it, without generating stress that would have a contradictory effect to what you are seeking from your running practice. Follow our program between your two tests without changing the order of the sessions.

SEE ALSO : Running VO2max

Program Start Test

Test yourself on one of your favorite courses, between 6 and 10 km, preferably in the afternoon or evening, as this is when your body is best prepared for maximum effort.

=> 20 min warm-up at 60% of VO2max
=> Test on your favorite course (6 to 12 km) at 85/90% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 1

Recover from your test: in case of excessive fatigue, reduce the main part of the session from 40 to 30 min, or even less…

=> 10 min warm-up at 60% of VO2max
=> 40 min on hilly terrain at 75% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 2

Ensure incomplete recovery between effort segments.

=> 20 min warm-up at 65% of VO2max
=> 10 x 400m / 200m jog recovery at 90% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 3

You can do this session in the morning on an empty stomach to sharpen up: losing weight leads to an increase in your VO2max.

=> 15 min warm-up at 60% of VO2max
=> 30 min on flat terrain at 75% of VO2max
=> 5 min cool-down at 60% of VO2max

SEE ALSO : What is the benefit of an empty stomach workout?

Session 4

It is preferable to do this session on a track, but you can plan it as fartlek in nature.

=> 20 min warm-up at 65% of VO2max
=> 10 x 1000m / 200m jog recovery at 85% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 5

You can do this session in the morning on an empty stomach.

=> 10 min warm-up at 60% of VO2max
=> 35 min on hilly terrain at 75% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 6

Try to maintain a constant effort intensity.

=> 10 min warm-up at 65% of VO2max
=> 50 min on hilly terrain at 80% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 7

Perform this session in nature as fartlek.

=> 20 min warm-up at 60% of VO2max
=> 6 x 4min / 1min jog at 85% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 8

You can do this session in the morning on an empty stomach.

=> 5 min warm-up at 60% of VO2max
=> 40 min on hilly terrain at 75% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 9

It is preferable to do this session on a track, but you can plan it as fartlek in nature.

=> 20 min warm-up at 65% of VO2max
=> 8 x 1000m / 200m jog recovery at 85% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 10

Try to maintain a constant effort intensity.

=> 10 min warm-up at 65% of VO2max
=> 1h on hilly terrain at 80% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 11

In case of excessive fatigue, reduce the number of 2-minute intervals but maintain the effort intensity.

=> 20 min warm-up at 60% of VO2max
=> 10 x 2 min / 1 min jog recovery at 90% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 12

You can do this session in the morning on an empty stomach.

=> 5 min warm-up at 60% of VO2max
=> 45 min on hilly terrain at 75% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 13

It is preferable to do this session on a track, but you can plan it as fartlek in nature.

=> 20 min warm-up at 60% of VO2max
=> 4 x 2000 m / 400 m jog recovery at 85% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 14

Try to maintain a constant effort intensity.

=> 10 min warm-up at 65% of VO2max
=> 1h10 on hilly terrain at 80% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 15

Perform this session in the morning on an empty stomach.

=> 15 min warm-up at 60% of VO2max
=> 30 min on flat terrain at 75% of VO2max
=> 5 min cool-down at 60% of VO2max

Session 16

This session should be done at least 4 days before your test, i.e., Wednesday or Thursday if the test is on Sunday.

=> 20 min warm-up at 65% of VO2max
=> 8 x 400 m / 200 m jog recovery at 90% of VO2max
=> 10 min cool-down at 60% of VO2max

Session 17

This session is designed to get you ready for your test. It can be done the day before, i.e., Saturday if the test is on Sunday.

=> 20 min warm-up at 60% of VO2max
=> 6 x 80m / 80 m jog recovery at 100% of VO2max
=> 5 min cool-down at 60% of VO2max

Program End Test

Perform your test on the same course and under the same conditions and at the same time as your program start test to observe your progress.

=> 20 min warm-up at 60% of VO2max
=> Test on the same course as your initial test at 85/90% of VO2max
=> 10 min cool-down at 60% of VO2max

SEE ALSO : All our Coaching articles