Running Technique Transition Program

Some of our athletes have asked us to put together a couple of example 12 week running programs for those who are in the process of making improvements to their running style.

This program is particularly good for those returning from a period off running due to injury and those who are keen to transition to forefoot/midfoot striking techniques.

These programs guide you through 3 months of gradual progression of volume to safely build up running time with the new technique.

Here are a couple of examples…

Beginner Runner

Week 1: 3 sessions of [(Run 1min : Walk 1min) x 10]

Week 2: 3 sessions of [(Run 1min 30sec : Walk 30sec) x 8]

Week 3: 3 sessions of [(Run 2min : Walk 30sec) x 8]

Week 4: 3 sessions of [(Run 3min : Walk 1min) x 8]

Week 5: 3 sessions of [(Run 4min : Walk 1min) x 8]

Week 6: 3 sessions of [(Run 5min : Walk 1min) x 6]

Week 7: 3 sessions of [(Run 10min : Walk 1min) x 3]

Week 8: 3 sessions of [(Run 15min : Walk 1min) x 2]

Week 9: 3 sessions of Run 20min

Week 10: 3 sessions of Run 25min

Week 11: 3 sessions of Run 30min

Week 12: 3 sessions of Run 35min

Click Here Now For Our Six Week Running Technique Program

Experienced Runner

Week 1: 3 sessions of [(Run 3min : Walk 1min) x 5]

Week 2: 3 sessions of [(Run 4min : Walk 1min) x 6]

Week 3: 3 sessions of [(Run 4min : Walk 30sec) x 8]

Week 4: 3 sessions of [(Run 5min : Walk 1min) x 6]

Week 5: 3 sessions of [(Run 6min : Walk 1min) x 5]

Week 6: 3 sessions of [(Run 7min : Walk 1min) x 5]

Week 7: 3 sessions of [(Run 8min : Walk 1min) x 4]

Week 8: 3 sessions of [(Run 9min : Walk 1min) x 4]

Week 9: 2 sessions of Run 30min, 1 session of Run 10 mins then 6 x 300m reps (on a moderate hill with jog back recovery) then Run 10mins

Week 10: 2 sessions of Run 35min, 1 session of Run 10 mins then 8 x 300m reps (on a moderate hill with jog back recovery) then Run 10mins

Week 11: 2 sessions of Run 40min, 1 session of Run 10 mins then 8 x 300m reps (on a moderate hill with jog back recovery) then Run 10mins

Week 12: 2 sessions of Run 45min, 1 session of Run 10 mins then 10 x 300m reps (on a moderate hill with jog back recovery) then Run 10mins

N.B. It’s important to make sure you focus on technique throughout and develop the ability to maintain good form consistently as the run durations increase. Also, be sure to supplement this running work with appropriate strengthening exercises. During each run, stop at the first sign of any discomfort.

These programs are intended as reference guides, and may not be appropriate for everyone. Kinetic Revolution accepts no responsibility for any injury of loss which may occur through the following of such programs.

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