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The team at LGN is delighted to work with JLL once more to provide their in-house run club and host their annual 2017 Property 5k.

LGN provide in-house run club services to other leading organisations such as BP, M&C Saatchi, Omnicom Media, Investec and Coca Cola. If you are interested in providing your employees with a cost effective run club and benefit from our unique in-house gait analysis & pop-up running shop please visit our website or email us.

The training tips below summarise LGN’s ‘Three C Philosophy’ which underpins our corporate run club training methods.

Happy running from all the team at LGN and we look forward to seeing you on Thursday 24 August!

LGN’s Three C Training Philosophy

LGN’s Three C training Philosophy is built around the three cornerstones of running – Consistency, Control and Confidence.

These training principles apply to experienced runners and beginners alike and if you can embrace these basic principles, your running progress will be an empowering journey.

Good luck with your training and if you would like more detailed training information regarding LGN’s ‘3 C Philosophy’ please email info@lgnwellbeing.com

Weeks 1 – 10
If you are relatively new to running your mind and body need to acclimatise to the running action as connective tissue (ligaments and tendons) need to slowly adjust to required range of movement, so building gentle consistency is vital.

Your goal in this early phase is to find a routine that allows you to run 3 times in the week, however, in this early phase it is very important you refrain from humming the theme tune to Rocky and being inspired to run too long or too fast… you need to hold back and ensure every run ends with the feeling that you could have run further or faster.

Aim to find a weekly running routine that works with your schedule and does not require life to be put on hold. It will also help at this stage if we aim for a dual goal, one that is 3-4 months away and then perhaps one in 12 months – as its essential we think about gentle longer progress. If we can establish this low key running rhythm for the first 10 – 12 weeks we will have more chance to ensure long term consistency.

LGN desired post run thought:
“I could have run further or faster than planned.”

Weeks 11 – 20
If you have already developed a moderate running base you are in a great position to begin to feel in control of the run as opposed to the run feeling like it’s in control of you (sound familiar?).

Your new training goal now is to have 5 mins warm up, with 10 – 20 mins where you begin to play slightly with the pace. Think of your pace as the gears of a car, 1st gear is your gentle jogging pace and we now want you to start exploring the most subtle increase to 2nd gear, holding for only 20-30 seconds and then giving yourself 30 seconds recovery in original 1st gear and repeat this for 10 mins and then simply add 5 mins (1st gear) cool down.

Over the course of the next few weeks, keep adapting the above session until you are able to discover 5 subtle gears (5th gear should not be a flat out sprint!), always ensuring your 1st gear recovery is of equal length to harder previous effort and remember it is more important to maintain original recovery pace than try to run too quickly in 5th gear.

LGN desired post run thought:
“I wanted to run further or faster than planned.”

Weeks 21 – 30
This is when your running will start to blossom, and is when you can start to quite literally make significant strides forward, a key LGN training session for this phase is our Relaxed Tempo Run.

To do a Relaxed Tempo Run use a known 40 – 50 minute running loop and aim to each week shave off a minimum amount of time on each occasion (10 – 20 seconds) without increasing your perceived effort, this plays a key role in helping you to gauge subtle pace change, acts as fitness barometer and thus empowers running confidence.

The key to LGN’s Relaxed Tempo Run is that you only run it at 60% – 75% of your maximum effort, as a rough guide we at LGN say this is when you can still talk with multiple words and not just single word replies. It doesn’t matter if you don’t manage to go quicker every time, but the aim is to be able to identify very subtle pace changes and begin to find your physiological boundaries.

 

LGN desired post run thought:
“I ran slightly faster / longer than planned and still felt like I could do more.”

Additional Training Plans

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LGN’s Couch to 5km Training Plan

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LGN’s 5km Improvers Training Plan

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