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Phase 1 is full of lateral movement drills, that is to say, a form of exercises that require you to move sideways. Take a look at phase 1 for a pre-program. There are some clients who aren’t ready for straight ahead jogging, so if you are looking for a tried and tested program to bring a client up to week 1, try “phase 1,” directly extracted from my book, Return to Field Sports Running Manual. Each coach uses their own critical thinking to decide whether the week 1 load is doable. Is it needed? The answer is, “it depends.” It depends on what you found in your screening. Mitch and I have often considered a pre-program. Now for the what and how – the program – concisely. Where not desired by the client, possible or practicable, this program in isolation works well. We would also be implementing, where possible, desirable and practicable, non-running physical preparation training in addition to this program.
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To that end, prior to starting a training program, we screen individuals using many elements that are also found in this study, with appropriate intervention afterward that have been shown to lower risk, either in group correctives, individual correctives, on individual treatment plus correctives. Since the population consisted of individuals in a wide variety of roles in the military, include a variety of combat support services, it is close to a general population. Our own bias is to be guided by a multi-factorial approach to identifying risk factors for future injury – our bandwidth or tolerance level is guided by strong research and wise practice.Ī recent study highlights that the more risk factors a person has, the more at risk they are for future injury – in a mixed military population. If an individual cannot run quicker than 11 minutes for the mile or 7 minutes for the km, it is likely there would be several risk factors present at pre-program screening that would contribute to this.įurther, each coach or therapist will have their own bias towards tolerance levels for what is considered efficient or safe for a program such as this. We have suggested that if the individual has had to start again, or start from not running, they would most likely finish this program running 1 mile in 8 to 11 minutes or 1 km in 5 to 7 minutes, even though we’ve given no suggestions during the program about speed or other measures of intensity. That’s “the why” of this program, because there’s a gap in knowledge and experience being passed on for the first 1 mile or 1 km of running.Įach coach or therapist will have their own bias toward tolerance levels for what is considered success in a program such as this, and we would recommend a simple cut-point be that the individual can run continuously for 1 mile or 1 km. But where does someone start when they don’t fit that criteria of being able to run 1 mile or 1 km? Right here is where they start. Many of the currently available running programs are designed around tests that require a minimum of 1 km or 1 mile running tolerance – the maximum aerobic speed test (MAS), the YoYo endurance tests, the Shuttle Run tests, and others. This program expects that the client isn’t currently running.
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What is different about this program is where it starts. Some are given generic pre-enlistment fitness programs, like this one, to bring them up to a running capacity for testing. There are future livelihoods at stake when it comes to getting into shape – think about those civilians aiming to pass physical fitness tests for tactical professions like firefighting, police, emergency services and military. This early journey matters greatly for anyone beginning running or returning to running after injury. By extrapolation, the success often depends more on being able to get going efficiently and safely up to one mile, rather than continuing up to three miles. We give you the metric equivalent because the “couch to 5 km” library of programs is full, but the success often depends more on being able to get going efficiently and safely up to 1 km, rather than continuing up to 5 km.
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Three miles is 4.8 km, so a 5 km run is effectively a three-mile run. There’s a gap in practical wisdom for progressing from not running to running one mile.
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There is a lot of information about how to run your first three miles or five kilometres (km), but often getting to the first mile or kilometre mark is the inertia that needs overcoming. The desire to take up running is a good one.