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The Average Joe's Guide to Improved Running Performance
Book updated 3/14/18 to correct formatting and grammar errors.
"The Average Joe's Guide to Improved Running Performance" is a programming guide intended to help someone put together a better running program. This guide is designed specifically for the person seeking to improve run times for distances up to 6.2 miles in length. That said, the programs can benefit individuals running greater distances up to and including half-marathons and marathons as improving speed and efficiency at shorter distances will improve longer distances. I call this transfer of ability and it means that making higher intensity work easier always makes lower intensity work easier. That is, if you can run a mile at 10 mph, then running two miles at 5 mph becomes easier.
The training programs included in this book focus on the following goals and
Improving the 200-meter sprint
Improving the 400-meter sprint
Improving the 800-meter sprint
Two programs for improving mile time
Two programs for improving 5K time
Improving the 10K
Whether you are new to running and programming for the same, or you are an experienced runner hoping to take his or her abilities to the next level, the included training programs will help you improve your overall run performance. That said, you should have an understanding of good running form and basic knowledge of distances used in running, such as 100 meters, 800 meters, 5K, etc.
The programs build upon each other, making them suitable for beginner, intermediate, and advanced runners. For example, the first sprint program focuses on the 200-meter but also includes runs of greater lengths, including 400 meters and 800 meters, as well as mile runs. The weekly mileage is low as well, allowing a beginner to acclimate to such weekly mileage before moving onto something longer. The 200-meter sprint program will begin to build speed and endurance, as well as improve fitness and allow you to focus on running mechanics, which is essential to forward progress. From the 200-meter program, you can move onto the other programs in succession, or jump ahead as your ability allows.
For the experienced runner, these programs provide an opportunity to go to the next level. For example, you may already have a good mile time. The mile programs will allow you to improve that time, by breaking down the distance into focus areas to improve speed, while also improving endurance through sufficient volume at shorter distances, sufficient volume at higher distances, and overall weekly mileage.
With eight included programs or 96 weeks of total training time, you will be able to find a program that works for your goals.
On top that, the manual includes a comprehensive section on nutrition, as well as example meal plans to help fuel you on the path to your goals. If you're ready to improve your running and understanding of programming for the same, this is the book for you.
About the
I am a certified run coach, personal trainer, and nutrition coach who holds three degrees and 12 certifications. I have upwards of 20 years in the health and fitness world, and I work with college athletes, recreational runners, and the average Joe or Jane.
Nathan DeMetz
"The Average Joe's Guide to Improved Running Performance" is a programming guide intended to help someone put together a better running program. This guide is designed specifically for the person seeking to improve run times for distances up to 6.2 miles in length. That said, the programs can benefit individuals running greater distances up to and including half-marathons and marathons as improving speed and efficiency at shorter distances will improve longer distances. I call this transfer of ability and it means that making higher intensity work easier always makes lower intensity work easier. That is, if you can run a mile at 10 mph, then running two miles at 5 mph becomes easier.
The training programs included in this book focus on the following goals and
Improving the 200-meter sprint
Improving the 400-meter sprint
Improving the 800-meter sprint
Two programs for improving mile time
Two programs for improving 5K time
Improving the 10K
Whether you are new to running and programming for the same, or you are an experienced runner hoping to take his or her abilities to the next level, the included training programs will help you improve your overall run performance. That said, you should have an understanding of good running form and basic knowledge of distances used in running, such as 100 meters, 800 meters, 5K, etc.
The programs build upon each other, making them suitable for beginner, intermediate, and advanced runners. For example, the first sprint program focuses on the 200-meter but also includes runs of greater lengths, including 400 meters and 800 meters, as well as mile runs. The weekly mileage is low as well, allowing a beginner to acclimate to such weekly mileage before moving onto something longer. The 200-meter sprint program will begin to build speed and endurance, as well as improve fitness and allow you to focus on running mechanics, which is essential to forward progress. From the 200-meter program, you can move onto the other programs in succession, or jump ahead as your ability allows.
For the experienced runner, these programs provide an opportunity to go to the next level. For example, you may already have a good mile time. The mile programs will allow you to improve that time, by breaking down the distance into focus areas to improve speed, while also improving endurance through sufficient volume at shorter distances, sufficient volume at higher distances, and overall weekly mileage.
With eight included programs or 96 weeks of total training time, you will be able to find a program that works for your goals.
On top that, the manual includes a comprehensive section on nutrition, as well as example meal plans to help fuel you on the path to your goals. If you're ready to improve your running and understanding of programming for the same, this is the book for you.
About the
I am a certified run coach, personal trainer, and nutrition coach who holds three degrees and 12 certifications. I have upwards of 20 years in the health and fitness world, and I work with college athletes, recreational runners, and the average Joe or Jane.
Nathan DeMetz
274 pages, Kindle Edition
Published February 26, 2018
About the author
Nathan DeMetz
10 booksTraining Specialties: Strength Training, Cross Training, Running, Nutrition, MMA
Nathans best lifts are a 535-pound deadlift, 505-pound squat, 340-pound bench, and a 245-pound push-press. His best run times are a 6:00 mile and a 33-minute 5-mile run.
Nathan is an average guy who just happens to be a personal trainer. He brings to the table 16 years of experience, the know-how to apply it, and holds multiple certifications while also pursuing a degree in exercise science. Additionally, he worked with competitive powerlifters, runners, and martial artists to learn more about these areas.
He can be a stern instructor but is always fair, listens to his client's needs, and communicates effectively. In this manner, he makes sure the clients always have what they need mentally, physically, and emotionally to succeed. Though to the point and focused, Nathan likes to use humor in his sessions, because it makes sessions funner for him and the client.
While talking the talk, Nathan also walks the walk. He exercises 5-6 days per week, spending an average of 75 minutes per day working out. Additionally, he competed in Champion Nutrition's 20 and Hot Contest, New Home Fitness's Bench Press Contest, Richie's Fitness Bench Press Contest, and the CrossFit Open.
Nathans best lifts are a 535-pound deadlift, 505-pound squat, 340-pound bench, and a 245-pound push-press. His best run times are a 6:00 mile and a 33-minute 5-mile run.
Nathan is an average guy who just happens to be a personal trainer. He brings to the table 16 years of experience, the know-how to apply it, and holds multiple certifications while also pursuing a degree in exercise science. Additionally, he worked with competitive powerlifters, runners, and martial artists to learn more about these areas.
He can be a stern instructor but is always fair, listens to his client's needs, and communicates effectively. In this manner, he makes sure the clients always have what they need mentally, physically, and emotionally to succeed. Though to the point and focused, Nathan likes to use humor in his sessions, because it makes sessions funner for him and the client.
While talking the talk, Nathan also walks the walk. He exercises 5-6 days per week, spending an average of 75 minutes per day working out. Additionally, he competed in Champion Nutrition's 20 and Hot Contest, New Home Fitness's Bench Press Contest, Richie's Fitness Bench Press Contest, and the CrossFit Open.
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