Home » Living in Singapore » For Guys » Runner six-week training plan
For Guys

Runner six-week training plan


In this five-part series, follow this six-week training and nutrition plan to achieve a runner body type

So you want to be … Forrest Gump 

Traits and Characteristics: An endurance runner should be lean but strong and have a good ability to burn and access fat for fuel. This is developed over time by exercising at an intensity that allows oxygen to be absorbed.

In general, runners tend to have a high lactate threshold and strength endurance, a cadence between 88 and 92 revolutions per minute (RPM) and an efficient running technique. 

Six-week Training Plan:

  1. This exercise plan is solely to make you a better, faster and more efficient runner

  2. Core training on Sundays can be replaced with a bootcamp at UFIT Urban Fitness

Training Style: The three progressive phases of training are base, strength and specific. Base training focuses on developing basic fitness, especially in guys who are starting out, and improving the technical elements of running. Strength training focuses on higher mileage and building strength endurance for longer distances over harder terrains. Specific phase is a dress rehearsal to stimulate the actual race, where you practice race intensity, conditions, gear and nutrition. On the race day, pace yourself by starting slower and building yourself into the race so you can finish strong.

For an efficient run, hold your chin parallel to the ground and relax your shoulders. Your torso and back will naturally straighten and are in optimal position for maximised oxygen consumption and stride length. Keep your elbow bent at 90 degrees and swing your arms without rocking your shoulders. When running at the proper stride length (88 to 92 RPM), your feet should land directly under your body. Land lightly on the ground between the heel and the mid-foot and quickly roll forward onto your toes to push off.

Always allocate ample time for training. The minimum effective preparation for an event over 10km is 12 weeks. 

Eat Well: Eat natural foods such as vegetables, fruits, meat, fish, nuts, seeds and eggs. Avoid processed food and sugar. Eat protein and carbohydrate within 45 minutes after of finishing a workout. Metabolism is higher at this stage and your body can absorb the nutrients inof the food faster. The faster you get these nutrients in, the faster you will recover.

Do easy runs on an empty stomach to starve your body of carbohydrate, forcing it to draw its energy from stored fat.

Train With: Ben Pulham at Journey Fitness Company, professional triathlete of eight years and five years of endurance coaching experience

Tip: Proper Breathing
A common running mistake is to breathe in through the nose, which restricts oxygen and suppresses fat metabolism. Keep your mouth open and take deep, slow breaths to strengthen the diaphragm.