Running Workouts - Training for 10k, Half Marathon, or a Marathon

The capacity to run long distances is an incredibly rewarding skill that we want to develop…but we don’t want to make the mistake of only using a single modality, like running, as our training. The mistake most amateurs are making in the running world is to have running not just be the focus on training (that is fine), but almost all of someone’s training. Plateaus and over-use injuries are common among the only-run runners. Not only does a base movement strength and conditioning program help injury-proof runners and, ironically, boosts their running performance, the foundation of fitness created also boosts their capacity to do everything else life has to offer. Runners are typically good at one thing, running. What if you could boost your running AND be pretty good at most things?!?! You actually can!

At MovementLink, we want to develop bodies and a foundation of fitness that not only promotes amazing day-to-day lives, but allows us tweak your program to prep for embarking on any specific challenge you may become interested in: marathons, obstacle course runs, adventure races, bike events, backpacking, hiking, mountaineering, rucking, and any combination of adventures and vacations you can think of.

Do you need a pure running program to become a good runner?
No and, unfortunately, although it is very accessible and an extremly popular way for amateurs to try and prepare for a running event, can actually be a detriment to your performance.

Does a world-class running program only involve going for runs?
Absolutely Not. Even world class runners train in the gym and with intervals. So, if you simply go for runs, you are leaving potential running performance on the table.

Do you need a running program to become a world class runner?
Yes. You are not going to be a world-class runner by also trying to be really good at strength, power, speed, flexibility, coordination, accuracy, balance, agility. You have to make sacrifices. So, you need to choose what type of person you want to be and find a program that pushes you towards your specific goals. Here at MovementLink, we balance 1) Performance across many disciplines, not just running, 2) Aesthetics, 3) Tissue and Joint Health, and 4) Healthspan and Overall Health and Wellness. World class runners prioritize running performance over everything else. That’s cool, that’s just not for us as we look to expand our foundation to open us up to more opportunities.

If I have want to get better at running or have a running event coming up like a 10k, half marathon, or a marathon, do I need to get on a running program?
Kind of, but not really…let’s dig in!

A running program is not just going for runs. Real runners train in the gym, they do sprint work, they work on technique, and they go for runs. A lot of people ask me for a 5-day-a-week running program expecting to get 5 days of running-only workouts and the reality is a program like would develop pretty lopsided runners that were leaving a lot of potential on the table and risking overuse injuries. If you are interested in improving your running, you need to run, but your program should also include exercises that will assist your running progress and should address:

• range of motion, especially in position used in running,

• developing connective tissue that can handle high volume running,

• developing running technique so you are not running with an imaginary parking break on your body,

• developing all metabolic systems, so you have at least some capacity for hills, passing, finishing, along with maintaining your race paces, and

• recovery and maintenance of fatigue, muscles, tissues, and joints.

Got a marathon coming up? Here’s what a typical week set-up looks like for Half-Marathon or Marathon Training at the MovementLink Gym in Austin:

Every Morning: 10+ Minutes of Mobility Work

Monday: Lower Body High-Intensity Functional Movement Metabolic Conditioning (MovementLink Class)

Tuesday: Cardio Interval Cross-Training (Run/Bike/Row) (MovementLink Class)

Wednesday: Upper Body Strength and High-Intensity Functional Movement Metabolic Conditioning (MovementLink Class)

Thursday: Easy Run (Run Workout Provided)

Friday: Rest Day or Easy 30-Minute Bike/Row Recovery Workout (MovementLink Class)

Saturday: Long Run (Run Workout Provided)

Sunday: Rest Day

All aspects of the MovementLink Marathon workout program are designed in cycles and timed to peak for your fitness and body for a specific event. At the MovementLink Austin Gym, the Austin Marathon, which typically takes place in February and also has a half-marathon option, is what our running prep cycle is designed around. The major differentiator from traditional running programs is the 3 cross-training workouts each week that will not only boost your running performance, but develop fitness that will additionally transfer to anything else you may become interested in!

Running Warm-up and Technique Videos

Form Check Video Analysis

Movement Tests Relevant to Running

Rain Substitutions for Running in MetCons

There are a lot of options here because, to put it simply, you just can’t replicate running. So, if it’s raining or, for whatever reason, you need a substitution for running in your workout, below are some great options. None are perfect substitutes and you must look at the rest of the workout to make sure that the substitution you choose does not step on the intent or focus of the workout. For example, if there were a lot of cleans, rowing wouldn’t be the best running substitution because it uses the same basic movement pattern. Jump rope may not be the best sub when paired with a ton of other shoulder exercises. Burpees may be a great sub for shorter runs, but the amount of burpees you’d need to do to sub for 800m+ can get pretty boring. Use your best judgement, but take the extra second to think about the substitution and how it fits into the workout:)

Running Substitutions per 100m

• 100m Row on Concept2 Rower

• 0.15 Mile Bike on Assault Air Bike

*Note that we are not using calories for run scaling as running is a distance based activity and calories tracks effort. A group of people rowing or biking the same total amount of calories will all row or bike a completely different distance depending on their paces because distance is linear and calories is exponential on those machines.

• 50 Running Single Unders

• 50 Single Unders

• 50 Jumping Jacks

• 8 Step-ups (24”/20”/Low Box)

• 5 Burpees

*Note, sometimes it makes more sense to combine some of these 1) to manage muscle fatigue relative to the rest of the workout and 2) out of boredom sake.

For example, if you were replacing a 1,600m Run (1-mile), instead of substituting:

• 800 Running Single Unders (50 x 16) or 128 Step-ups (8 x 16), you could use both and combine the two, cutting each of their total reps in half, into something like

  4 Rounds
  100 Running Single Unders
  16 Step-ups

You would get a similar stimulus and would cut down on shoulder and leg fatigue while at the same time making it much more interesting than grinding through 800 running single unders or 128 step-ups.