Base Running

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Base Running

by Miriam
(NY)

I have been running for about a year now and loving it. I never realized the importance of base running. I started to follow your "runnning for weight loss program", as I would like to lose a few pounds. When would I implement "steady state" running in that schedule? There's tempo, interval, easy and long runs...

Answer by Dominique:

Hi Miriam,
Thx for your running training question. I guess you are referring to my page about running for weight loss.

What I was trying to do there is to put together a sample week with the basic ingredients for losing weight:

Regular Exercise, i.e. lots of easy running

Long Runs

Some intense sessions

You can play a lot with that sample program. If you have trouble fitting all the different elements into the one week, then maybe don't do a 7-day program in which you try to fit all the different types of running, but work with a 14-day or 21-day program.

So one week you use the sample week as shown on the page. The next week week you could replace a tempo run by a steady-state run. The other week you could replace an interval session by a steady-state run. The fourth week you'd return to the sample week as shown on the page, etc.

Hope this helps. Feel free to adjust the running program to what you feel works for you.
Cheers,
Dominique

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Base Running

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Running for Weight Loss
by: Anonymous

Hi,
I am also trying to run a 5k and lose weight at the same time. I have made a mistake that I was running 5 times a week and did not take a rest in between. Is it ok to do everyother day stationary biking? So one day run, one day bike?

Answer by Dominique:

Yes, that's absolutely okay. Running every day is not necessarily bad though. Even then you can use a hard/easy approach, where you have a tough session one day and a recovery session the other day. But a bit of cross-training is definitely fine!

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