Running coaching training plan | Sanitas health insurance
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Everything according to plan

The two Sanitas running coaching candidates, Nicole Abgottspon and Christoph Banik, kicked off their running adventure with a clearly defined weekly training plan. Each week poses a new set of challenges.

Nicole and Christoph should train at least twice a week – ideally not on two consecutive days. The training plan has been devised by Viktor Röthlin and personal coach Monika Brandt from Vikmotion, who are on standby to offer support and advice to the candidates at any time. Here’s what our running novices had to say about their first five weeks:

  • Warm-up
    Foot, knee and hip circles, 20 times in both directions
  • Warming up
    5 minute walk
  • Strengthening exercises
    Sumo squats, 3 x 10 to 25 repetitions
  • Running technique
    3 x 30 m pushing off, gentle jog back
  • Running
    Alternate between 10 x 1 minute jogging and 1 minute walking
  • Warming down
    5 minute walk
  • Stretching
    Slow rolling of the muscles using a Blackroll where it hurts most
  • Warm-up
    Foot, knee and hip circles, 20 times in both directions
  • Warming up
    5 minute walk
  • Strengthening exercises
    3 x front and side planks, hold each for 15 to 30 seconds
  • Running technique
    3 x 30 m kick backs, gentle jog back
  • Running
    Alternate between 6 x 3 minutes jogging and 1 minute walking
  • Warming down
    5 minute walk
  • Stretching
    Slow rolling of the muscles using a Blackroll where it hurts most
  • Warm-up
    Foot, knee and hip circles, 20 times in both directions
  • Warming up
    5 minute gentle jog
  • Strengthening exercises
    4 to 6 x hand walk
  • Running technique
    3 x 30 m knee drives, gentle jog back
  • Running
    Alternate between 3 x 8 minutes jogging and 2 minutes walking
  • Warming down
    5 minute walk
  • Stretching
    Slow rolling of the muscles using a Blackroll where it hurts most
  • Warm-up
    Foot, knee and hip circles, 20 times in both directions
  • Warming up
    5 minute gentle jog
  • Strengthening exercises
    “Swimming”: 3 x 20 to 30 seconds, swinging arms and legs diagonally
  • Running technique
    3 x 30 m landing, gentle jog
  • Running
    8 minutes jogging / 2 minutes walking / 10 minutes jogging / 2 minutes walking / 12 minutes jogging
  • Warming down
    5 minute gentle jog
  • Stretching
    Slow rolling of the muscles using a Blackroll where it hurts most
  • Warm-up
    Foot, knee and hip circles, 20 times in both directions
  • Warming up
    5 minute gentle jog
  • Strengthening exercises
    Rear lunges, 2–3 times x 10 to 25 repetitions, swap leg each time
  • Running technique
    3 x 30 m combination exercise comprising kick backs left/right and knee drives left/right, gentle jog back
  • Running
    Alternate between 2 x 15 minutes jogging and 2 minutes walking
  • Warming down
    5 minute gentle jog
  • Stretching
    Slow rolling of the muscles using a Blackroll where it hurts most
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