THE TYPICAL RUN RABBIT PROGRAM

What’s a typical Run Rabbit program look like?

A fair enough question if you’re looking to pay money for one of our customised programs as opposed to following an app or downloading from the internet for free.
So, what’s a typical runner look like? You only have to check out the tens of thousands of people tackling a major fun run or the local running paths to know that there is no ‘typical runner’.
Each program we write will vary just as the person we are writing it for does. You could have three people with the goal of running 5km with completely different starting points, training history and end goal, hence requiring different programs.
When we write a program, it’s just like having a coach supporting you along the way. To get the most benefit out of a training program it should be specific to the person, not just the end goal of time or distance.

So although our programs aren’t like your favourite beanie (one size fits all), there are however a few features which are common to most;

Time Based - Most of the runs will be time based. Some days you feel great, there’s no wind, suns’ out and you are ON. Other days you wake up, roll out of bed, put your runners on and think ‘get absolutely wrecked’. Time based runs help us on those ‘get wrecked’ days, because there’s no pressure to hit a certain pace or cover a certain distance.

Long Run - There’s typically one run in the week that’s longer than the others. I’ll post an article in the future about the benefit of long slow running, but it’s a staple of any distance runners training. A long run could range from 5 minutes without stopping to 2 hours, depending on who you are and what your goal is.

Easy Run - We all run because we enjoy it and these easy runs will see us enjoy running even more. You don’t need to be running near your max heart rate every time you lace up, in fact, most your runs should feel comfortable and it will help develop your fitness. Enjoy the easy ones.

Faster Run - For most runners, we’ll make sure that some running during the week is done at a faster pace. This could be as simple as running along a path for 10 minutes, turning around and aiming to get back to the start in 9 minutes. It could be running at a solid pace for 3 minutes, having a rest and repeating a number of times. Faster running works different energy systems and teaches pacing, which is a big part of enjoying running and achieving time based goals. 

Hope this gives you a bit of an idea of how we structure a training week for our runners and maybe it’s even inspired you to have a chat with us about what ideal program would look like for you.
Check out our Programs Page.