Everything according to plan
The Sanitas running coaching participants, Nicole Abgottspon and Christoph Banik, kick off their running adventure with a clearly defined training plan.
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 a run-down of the first five weeks for our running novices:
Training plan: week 1
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Foot, knee and hip circles, 20 times in both directions
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5 minute walk
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Sumo squats, 3 x 10 to 25 repetitions
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3 x 30 m pushing off, gentle jog back
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Alternate between 10 x 1 minute jogging and 1 minute walking
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5 minute walk
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Slow rolling of the muscles using a Blackroll where it hurts most
Training plan: week 2
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Foot, knee and hip circles, 20 times in both directions
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5 minute walk
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3 x front and side planks, hold each for 15 to 30 seconds
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3 x 30 m kick backs, gentle jog back
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Alternate between 6 x 3 minutes jogging and 1 minute walking
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5 minute walk
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Slow rolling of the muscles using a Blackroll where it hurts most
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Sumo squats activate the inner thigh muscles and the glutes. -
Planks strengthen the abdominal, back and rear leg muscles as well as the hip flexors.
Training plan: week 3
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Foot, knee and hip circles, 20 times in both directions
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5 minute gentle jog
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4 to 6 x walk-outs
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3 x 30 m knee drives, gentle jog back
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Alternate between 3 x 8 minutes jogging and 2 minutes walking
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5 minute walk
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Slow rolling of the muscles using a Blackroll where it hurts most
Training plan: week 4
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Foot, knee and hip circles, 20 times in both directions
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5 minute gentle jog
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“Swimming”: 3 x 20 to 30 seconds, swinging arms and legs diagonally
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3 x 30 m landing, gentle jog
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8 minutes jogging / 2 minutes walking / 10 minutes jogging / 2 minutes walking / 12 minutes jogging
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5 minute gentle jog
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Slow rolling of the muscles using a Blackroll where it hurts most
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Walk-outs improve the flexibility of the dorsal muscle chain and activates the shoulder girdle muscles. -
A classic: the swimmer. Trains the back muscles, upper arms, thighs and glutes.
Training plan: week 5
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Foot, knee and hip circles, 20 times in both directions
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5 minute gentle jog
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Rear lunges, 2–3 times x 10 to 25 repetitions, swap leg each time
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3 x 30 m combination exercise comprising kick backs left/right and knee drives left/right, gentle jog back
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Alternate between 2 x 15 minutes jogging and 2 minutes walking
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5 minute gentle jog
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Slow rolling of the muscles using a Blackroll where it hurts most
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Rear lunges strengthen the torso, glutes, front of the thighs and the calves.
