Run Nicely - Nicely Fit Co.’s Running Program

Looking to get into running? Know what you’re doing, but want to improve your time? Nicely Fit Co. has your back for the long run! Our 3 phase, programmatic approach is designed to meet you where you are and take you to the next level. Available for our semi-private members, one-on-one members, and as an add-on for open gym members. Inquire today!

Phase 1: Building a Base

The main goal of this phase is to find your starting point, meet you where you are at, and build from there. We want to build an aerobic base for endurance and also a strength base for preparing the body for continuous forces. This phase will involve 2 days of running/walking and 2 days in the weight room that work on mobility, bodyweight strength, and low level plyometric and coordination drills. After 4 weeks of focusing on progressing these training days, you will be ready for the next phase.

Phase 2: Expand Your Base

Now that you have a base, we want to improve this base and accumulate volume for your runs and strength training. The exercises in this phase will look similar to the first phase, they will just be performed at higher intensities where external load is applied to some of the strength movements, or performed single leg/arm at various tempos. By the time you get to the end of this phase you should be able to run the 5k without stopping and your body should feel stronger and more mobile. We still recommend keeping this to 2 days of running and 2 days of training in the weight room. If you want to add another day of training to your routine, we recommend using that extra day as a mobility day to improve movement quality.

Phase 3: Game Time

Now you have what it takes to run the 5K!  Now it’s time to improve.  This phase is going to scale down the volume and work on intensification.  Within the 5K runs,  we are going to introduce some interval training  with the goal of making you quicker and more powerful.  Weight room workouts will still involve the staple movements that you have been working on, but they will involve less repetitions and focus more on speed and power along with more complex plyometric and coordination drills.  We will keep working on mobility, especially on your off days, since you know the drill:)  We recommend training 5 days a week for this phase.  3 days of running and 2 strength days.  If you have some time on your days off, work on movement capacity and recovery activities.

**** You have been training for 12 weeks now, but hold on! Don’t just go right into the 5K.  We know you are going to kill it and get a baddass time, but we want you to take a week off and let the body fully recover from the training demand.  This is called a deload week and is necessary for whatever amount of distance you are training for.  During the deload week we still want you to be active and be diligent with your mobility/movement quality.  So really this is a 13 week program:)