LIFT from HOME

RUN!

We miss all our LIFT families and hope you all are staying active!

This page is solely dedicated to cardio fitness and upping the running aspect of your game during this time at home. Whether you are just starting a running plan, have run a few times before, or are a regular runner, these plans can help you!

Please don't hesitate to reach out if you have any questions about where you should be!

Look through each level and start where you think you are. It's always safer to start at a lower level and work your way up! Once you can successfully complete each step three times, move on to the next step. If you want to move up a level, make sure you've comfortably achieved all steps in a certain level three times successfully, then move up to the next level!

We recommend running every other day.

Alternate with other cardio or strength activities to stay active. Or, get out your stick and a ball and create a dribbling obstacle course for some off day cardio!

Be sure to take a rest day once a week!

LEVEL ONE:

If you are just starting to run on your own, we recommend you start here. We recommend our belugas all start here.

Jog for 10 minutes. See if you can jog the whole time, even if it's slow.
Map out 1 mile. Alternate jogging and walking every 30 seconds, 1 minute, or 2 minutes (decided before you go) and complete the mile with these intervals.
Map out and run 1 mile. Time yourself to see how long it takes. Aim to improve your time each mile you run.

LEVEL TWO:

Jog for 15 minutes. Jog the whole time even if it's slow.
Map out 1.5 miles. Alternate jogging and walking every 30 seconds, 1 minute, or 2 minutes (decided before you go) and complete 1.5 miles with these intervals. When you're walking, keep a good pace and keep your arms moving!
Run 1.5 miles. Time yourself to see how long it takes. Aim to improve your time each mile you run.

LEVEL THREE:

Jog for 20 minutes. Jog the whole time even if it's slow.
Map out 2 miles. Alternate jogging (slow) and running (faster) every 30 seconds, 1 minute, or 2 minutes (decided before you go) and complete 2 miles with these intervals.
Run 2 miles. Time yourself to see how long it takes. Aim to improve your time each run you take.
Run your 2 miles at a pace that is faster than 10 min/mile. For 2 miles, that's 20 minutes.

LEVEL FOUR:

Jog for 30 minutes. Jog the whole time!
Map out 3 miles. Alternate jogging (slow), and running (faster), and sprinting (as fast as you can) every 30 seconds, 1 minute, or 2 minutes (decided before you go) and complete 3 miles with these intervals.
Run 3 miles. Time yourself to see how long it takes. Aim to improve your time each run you take.
Run your 3 miles at a pace that is faster than 10 min/mile. For 3 miles, that's 30 minutes.

LEVEL FIVE:

Jog for 45 minutes. Jog the whole time!
Map out 4 miles. Alternate jogging (slow) and running (faster), and sprinting (as fast as you can) every 1 minute, 2 minutes, or 3 minutes (decided before you go) and complete 4 miles with these intervals.
Run 4 miles. Time yourself to see how long it takes. Aim to improve your time each run you take.
Run your 4 miles at a pace that is faster than 10 min/mile. For 4 miles, that's 40 minutes.

RUNNING HINTS:

Jogging is about 50% of your pace. Running is around 75%. Sprinting is 100% (as fast as you can go)!

Keep your arms moving forward and backward at your sides. Try not to let your arms cross in front of you body or your chest as this is counter-momentum (movement contrary to the direction in which you are going).

Every once in a while (not the whole time), look at your feet and try to keep your toes pointed in the direction you are going, and have your feet hit as close to underneath the middle of your body as you can.

Pay attention to your feet and how you land on them as you are running.

Are you striking with your heel, moving toward the ball of your feet, then pushing off?

Are you striking in the middle or ball of your feet then coming down on your heel and then pushing off?

Try to keep consistent for your whole run.

Other Ideas for CARDIO workouts:

Fartlek: 5 minute warmup, 30 second sprint/30 second jog for 10 minutes, 5 min cool down

Tempo Run: 1 mile warmup (jog), 5 min fast run, 1 mile cool down (jog)

Variation: 5 minute warmup, 1 mile at a fast pace, 5 minute cool down

“Track” workouts: Pace out ~400 yards (use a landmark or chalk if you can outside).

Jog a 5 minute warmup, do 5 400-yard sprints, then do a slow 5 minute cool down

Don't forget to keep us updated on your progress and

let us know if you have any questions!

liftfh@gmail.com