Nantes Training Overview
Learn more about training with Nantes AC!
Training Programs
Nantes AC training programs are focused on getting all runners to perform at their very best, regardless of their experience!
Beginner Program
The beginner running program includes the following elements:
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Warm-up: 5-10 minute light jog to raise heart rate and loosen muscles.
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Dynamic stretching: 5-10 minute series of active movements to increase flexibility and reduce injury risk.
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Run intervals: 30-40 minutes alternating between jogging and walking, gradually increasing the jogging time each week.
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Cool-down: 5-10 minute walk to gradually lower heart rate and prevent blood pooling.
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Static stretching: 5-10 minute series of passive holds to further improve flexibility and reduce soreness.
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Strength training: Two non-consecutive days a week, focusing on exercises for the legs, core, and upper body to build running-specific muscle.
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Rest days: Incorporate 1-2 days of rest or low-impact activity each week to allow for recovery and injury prevention.
The program should be adjusted to the individual's fitness level and progress, with the goal of building up to running continuously for 30 minutes within 8-12 weeks.
Intermediate Program
The intermediate running program includes the following elements:
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Warm-up: 5-10 minute light jog to increase heart rate and loosen muscles.
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Dynamic stretching: 5-10 minute series of active movements to increase flexibility and reduce injury risk.
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Run sessions: 45-60 minutes of continuous running at a moderate pace, with 1-2 intervals of faster running or hill work to build endurance and speed.
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Cool-down: 5-10 minute walk to gradually lower heart rate and prevent blood pooling.
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Static stretching: 5-10 minute series of passive holds to further improve flexibility and reduce soreness.
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Strength training: Two non-consecutive days a week, focusing on exercises for the legs, core, and upper body to maintain running-specific muscle.
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Rest days: Incorporate 1-2 days of rest or low-impact activity each week to allow for recovery and injury prevention.
The program should be adjusted to the individual's fitness level and progress, with the goal of gradually increasing the running duration and intensity, and incorporating more challenging workouts. The ultimate goal could be to prepare for a half or full marathon race.
Advanced Program
The advanced running program includes the following elements:
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Warm-up: 10-15 minute light jog and dynamic stretching to increase heart rate and loosen muscles.
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Run sessions: 60-90 minutes of continuous running at a challenging pace, with intervals of faster running, hill work, and tempo runs to build endurance, speed, and strength.
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Cool-down: 5-10 minute walk to gradually lower heart rate and prevent blood pooling.
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Static stretching: 5-10 minute series of passive holds to maintain flexibility and reduce soreness.
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Strength training: Two non-consecutive days a week, focusing on exercises for the legs, core, and upper body to maintain running-specific muscle.
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Rest days: Incorporate 1-2 days of rest or low-impact activity each week to allow for recovery and injury prevention.
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Cross-training: Incorporate 1-2 days of alternative forms of physical activity, such as cycling, swimming, or yoga, to build overall fitness, improve balance, and reduce injury risk.
The program should be adjusted to the individual's fitness level and progress, with the goal of training for and competing in long-distance races, such as marathons or ultramarathons, or improving personal performance.
Training Sessions
Strength & Conditioning
Strength and conditioning training is an important aspect of a runner's training program, helping to improve overall fitness and reduce the risk of injury. The goal of strength and conditioning training for runners is to target specific muscle groups and areas of the body that are frequently used while running. This typically includes exercises that focus on the legs, core, and upper body, with a focus on building strength, stability, and flexibility.
Examples of strength and conditioning exercises for runners include squats, lunges, plyometrics, and core exercises like planks and sit-ups. Additionally, stretching and foam rolling are important components of a runner's recovery and injury prevention routine. Strength and conditioning training is incorporated into a runner's training program two to three times per week, with a focus on proper form and avoiding overexertion. It's important for runners to listen to their bodies and avoid pushing too hard, as this can lead to injury and impede progress.
Long Slow Distance
Long slow distance (LSD) running is a training method used by runners to build endurance and increase their overall running performance. LSD running involves running at a steady, moderate pace for a longer distance than one's typical workout. The goal of LSD running is to build endurance, increase the body's ability to use oxygen efficiently, and prepare the body for longer races. LSD runs are typically completed at a pace that is slow enough to allow for conversation, but fast enough to elevate the heart rate and provide a cardiovascular workout. These runs can last anywhere from 30 minutes to several hours, depending on the individual's goals and fitness level. LSD runs are a key component of many runners' training programs, helping to improve overall fitness, build endurance, and prepare the body for longer races. However, it's important to build up to longer distances gradually and listen to your body to avoid injury.
Morning Fitness
Morning fitness is a habit of engaging in physical activity early in the day, typically before starting the daily routine.
A typical morning fitness program can include activities such as jogging, yoga, stretching, weight training, or any form of physical activity that suits an individual's preference and fitness level.
The benefits of morning fitness include improved energy levels, increased focus and productivity, better mood, and a sense of accomplishment for starting the day with a healthy habit.
It's important to choose an activity that is enjoyable and sustainable, start slowly and gradually increase intensity and duration, and make it a consistent habit. Also, a warm-up and stretching routine are crucial to prevent injury and prepare the body for physical activity.
