Welcome, Future Ford Runner!

First, don't forget to get in touch with fellow runners at our events, or by joining our webex space. See our contact page or our events page for details.

Note that any of these training plans can and should be adjusted to fit your individual needs, these are "one-size fits all" solutions that may not fit your needs. As always, consult with a physician or qualified health professional before engaging in any physical activity. Please review our disclaimer here.

Choose your adventure below:

Tips & Tricks

  • Footwear: Good running shoes can help in biomechanical risk factors for overuse injuries[4].
  • Hydration: Water is essential for endurance[3].
  • Rest: Don't underestimate the power of a good night's sleep for recovery[3].

Training Plans

Couch to 5K: An 8-Week Plan

Inspired by the "Start to Run" program, which has been shown to effectively increase physical activity among novice runners[1].

Start to run is typically a program where practice will occur 3 times per week, with rest days between.

"Periodized training programs should consider the target competitive distance, experience, and time availability."
"Alternate sessions of high-intensity or sprint interval training with sessions of low and moderate intensity continuous training, with ≥ 75% of the volume at low intensity."[3]

  1. Week 1: Walk 5 min, Run 1 min (Repeat 4 times)
  2. Week 2: Walk 4 min, Run 2 min (Repeat 4 times)
  3. Week 3: Walk 3 min, Run 3 min (Repeat 4 times)
  4. Week 4: Walk 2 min, Run 4 min (Repeat 4 times)
  5. Week 5: Walk 2 min, Run 5 min (Repeat 3 times)
  6. Week 6: Walk 1 min, Run 6 min (Repeat 3 times)
  7. Week 7: Walk 1 min, Run 7 min (Repeat 3 times)
  8. Week 8: Walk 1 min, Run 8 min (Repeat 3 times)

Couch to 10K: A 12-Week Plan

  1. Week 1: Walk 4 min, Run 2 min (Repeat 4 times)
  2. Week 2: Walk 3 min, Run 3 min (Repeat 4 times)
  3. Week 3: Walk 2 min, Run 4 min (Repeat 4 times)
  4. Week 4: Walk 2 min, Run 5 min (Repeat 3 times)
  5. Week 5: Walk 1 min, Run 6 min (Repeat 3 times)
  6. Week 6: Walk 1 min, Run 7 min (Repeat 3 times)
  7. Week 7: Walk 1 min, Run 8 min (Repeat 3 times)
  8. Week 8: Walk 1 min, Run 9 min (Repeat 3 times)
  9. Week 9: Walk 1 min, Run 10 min (Repeat 3 times)
  10. Week 10: Walk 1 min, Run 11 min (Repeat 3 times)
  11. Week 11: Walk 1 min, Run 12 min (Repeat 3 times)
  12. Week 12: Walk 1 min, Run 13 min (Repeat 3 times)

Marathon Training: An 18-Week Plan for Serious Runners

Coming soon... 🌊

Motivational Quotes

"The miracle isn't that I finished. The miracle is that I had the courage to start." - John Bingham
"Run when you can, walk if you have to, crawl if you must; just never give up." - Dean Karnazes

Most Common Running-Related Injuries and Prevention

  1. Stress Fractures

    One of the most common and potentially serious overuse injuries, especially in weight-bearing activities like running. The tibia is the bone most commonly injured among runners[6].

    • Prevention: Gradual increase in training intensity and proper footwear.
  2. Mechanical Low Back Pain

    Another common issue, particularly in high-impact activities[7].

    • Prevention: Core strengthening exercises and proper running form.
  3. Musculoskeletal Injuries

    Prevalent in various military occupations, including those that involve running[7].

    • Prevention: Different injury prevention strategies may be needed across different types of running activities.
  4. Overuse Injuries

    Common in sports that require a combination of physical fitness, skill, and strategy[8].

    • Prevention: Adequate rest between training sessions and cross-training.

References:

  1. Effectiveness of Start to Run, a 6-week training program for novice runners
  2. High eccentric hip abduction strength reduces the risk of developing patellofemoral pain among novice runners
  3. Factors Affecting Training and Physical Performance in Recreation Endurance Runners
  4. Running-Related Biomechanical Risk Factors for Overuse Injuries in Distance Runners
  5. Ultramarathon Running: Medical Issues
  6. Prevention of lower extremity stress fractures in athletes and soldiers: a systematic review.
  7. Diagnoses and mechanisms of musculoskeletal injuries in an infantry brigade combat team deployed to Afghanistan evaluated by the brigade physical therapist.
  8. Injuries in Cricket