Phase 1 advanced running table, age under 35
The advanced table is the first time we introduce fast running but without neglecting the overall running time. We continue to increase the running time, and after we form a good training base, we start with moderate speed training.
If you want to continue practicing, you should first get a thorough physical examination by a doctor.
If you are overweight, smoke, have a family history of cardiac diseases or do not regularly participate in physical activity, you should undergo ergometric screening and be evaluated by a cardiologist. Do not skip this exam, we actually know some people who had a major cardiac event during the initial phases of training.
This running schedule should only be used under the supervision of a certified instructor who has been trained in the adjustment of such a schedule to your specific needs. Do not use it on your own.
Where to start?
Before beginning a new running table, start with your present exercise routine. If you run 5 minutes once a week, start with 5 minutes, even though you might be capable of running for half an hour. If you haven't been running recently, start at the beginning, even if you run in your youth.
It's better to run outside on rough terrain.
- Field running divides the effort across many joints and lowers the injury rate.
- It's more interesting.
- You will have more energy.
- The changing terrain makes you sharp and focuses your attention on your feet and how you lay them down.
- In most cases, the terrain absorbs the landing forces better than many artificial surfaces.
Tips and insights
A sidewalk or concrete surfaces do not absorb the landing forces well, but often there is no other choice for an urbanite. It's better than nothing. Asphalt is considered a mediocre shock absorber but running on roads is dangerous.
Running on deep dry sand for long periods of time changes the running form and decreases velocity; we do not recommend it as a habit unless you are preparing for a special situation.
Treadmill running is good only for beginners or if there is no other choice. It is comfortable, accessible, and there is the presence of the other gender, but in the long term it can be destructive because the monotonous way of running overloads certain joints and doesn't foster the development of attention skills which are crucial for running outside.
Do not run with earphones. The music can influence the pace of your running and make it too fast.
How to continue running after a break?
If you are in the middle of doing the first table
- After a break of one week – repeat the same week that you just did before the break.
- After a break of two weeks – go back one week in the running table.
- After a break of three weeks – go back one month in the running table.
- After a month's break – Don't be too depressed, but you've got to start from the beginning.
If you already have a running routine
- After a break of one week – return to your previous runs but run slower for the first two runs.
- After a break of two weeks – deduct ten minutes from your running time, continue with the reduced time for one week (at least three runs) and then return to your previous routine.
- After a break of three weeks – deduct twenty minutes from your running time for three runs. Next week add ten minutes to your run time (now you are still running ten minutes less than your original routine). Only at the third week return to your original time frame.
- After a month's break – do your knees a favour, open the beginner running table and start again at twenty minutes. Your caution will be awarded by fewer injuries.
| week/day |
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| 1st week |
20 minutes run |
20 minutes run |
dophase 1 strength table |
20 minutes run |
20 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 2nd week |
25 minutes run |
25 minutes run |
dophase 1 strength table |
25 minutes run |
20 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 3rd week |
30 minutes run |
30 minutes run |
dophase 1 strength table |
25 minutes run |
45 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 4th week |
30 minutes run |
35 minutes run |
dophase 1 strength table |
35 minutes run |
45 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 5th week |
30 minutes run |
35 minutes run |
dophase 1 strength table |
30 minutes run |
50 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 6th week |
35 minutes run |
35 minutes run |
dophase 1 strength table |
30 minutes run |
55 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 7th week |
35 minutes run |
35 minutes run |
dophase 1 strength table |
30 minutes run |
50 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 8th week |
20 minutes run |
20 minutes run |
dophase 1 strength table |
20 minutes run |
55 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 9th week |
45 minutes run |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 10th week |
45 minutes run |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 11th week |
45 minutes run middle 5 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 12th week |
45 minutes run middle 5 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 13th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 14th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 15th week |
45 minutes run middle 10 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
45 minutes run |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 16th week |
45 minutes run middle 10 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
35 minutes run Tempo,
middle 5 min. run fast 85% |
50 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 17th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
20 minutes run Tempo,
middle 5 min. run fast 85% |
55 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 18th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
20 minutes run Tempo,
middle 5 min. run fast 85% |
60 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 19th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
30 minutes run Tempo,
10 דקות אמצעיות מהר 85% |
50 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
| 20th week |
45 minutes run middle 7 minutes do fartleks |
45 minutes run |
dophase 1 strength table |
30 minutes run Tempo,
10 דקות אמצעיות מהר 85% |
50 minutes run |
dophase 1 strength table |
rest, or run if you missed one |
