The RK POD Running Systems / Programs

As a member of the RK POD you have access to specially written programs designed to ensure you achieve your objectives.

Here I share my insight into running, training and what it takes to be the best runner you can be. This is a culmination of years of experience and I hope you enjoy reading about my approach.

RK POD programs start from 3 days a week for beginners building to 5, 6 or 7 days a week.

Many of those currently on the RK POD running programs have families and work full time. This places extra stress on their daily lives. Therefore the programs are built to cater for this type of lifestyle, and age group in mind. There are however, programs suitable for young aspiring athletes with no family commitments.

The RK POD Programs are designed to allow your body and mind to adjust to the weekly increases in kilometers run in training. As your aerobic base develops and improves, so must your muscles, tendons and ligaments, this is why stretching is a key element of the program. Daily stretching and weekly/ fortnightly yoga helps to keep your body supple and fit.

The RK POD programs are delivered in 4 week blocks. Each block has 3 hard weeks of hills, speed and long runs followed by a recovery week of easy flat running. The recover week allows the body to absorb the kilometers from the previous 3 weeks, leaving you relatively fresh and ready for the next block of training. If you don’t have easy weeks, your body and aerobic system will plateau and your development will slow or cease.

Heart Rate
A wise man once told me that if you take your heart rate (HR) each morning you will quickly get to know your resting heart rate (RHR). If your RHR is above the normal level (ie RHR is normally 45 and its 50 or above) then you are either stressed, haven’t recovered effectively from the previous session or you are over trained. Either way, listen to your body and take it very easy and have a rest day.
Aerobic Zone
The RK POD system is based on training mainly in the aerobic zone, with balanced anaerobic sessions as you approach your major goal. When you run a 10km, half marathon, or marathon most of your race is in the aerobic zone. Some are able to run at the top end of their aerobic zone, while others in the middle zone. The RK POD programs are designed to help you improve and expand your aerobic zone, push up your steady state limit (the limit at which your body can take in, transport and use oxygen) so you can run faster while remaining in the aerobic zones.
Efficiency
Once you move up into the anaerobic zone, running becomes very inefficient. The better your body absorbs oxygen and transfers it to working muscles and organs, the more efficient your ability to run faster aerobically will become.
Easy vs Hard
This doesn’t mean that every run is easy or in the easy / low aerobic zone. The hill sessions and speed sessions are run at the middle to top end of your aerobic zone; perceived effort hard. Early on (particularly beginners) most of your running will be in the easy / low aerobic zone.
The Value of Time
As you progress on the programs, you will get stronger. Your aerobic system will develop and you will be able to work more consistently near your threshold (top end of your aerobic zone.)
Personal Best
It’s all about developing aerobic efficiency. It’s about long periods of time on your legs in the aerobic zones. You get stronger (endurance wise) and faster (aerobically). This is where you will find your best self.

Join RK POD

The RK POD Running Systems / Programs

Heart Rate

Aerobic Zone

Efficiency

Easy vs Hard

The Value of Time

Personal Best

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