5 Training Adjustments Due to the Coronavirus

The Runner’s Pandemic Survival Guide

Immune-Supportive Training Protocol

Home Training Systems

Equipment-Free Circuits

• Runner’s Strength: 3 rounds of:
  • Single-leg squats (10/side)
  • Push-up to plank rotation (15)
  • Lateral lunges (12/side)
• Cardio Blast: 30s work/30s rest x 8 rounds:
  • High knees
  • Burpees
  • Mountain climbers
  • Jump squats

Family Fitness Ideas

• Scooter Drills: 10min sessions for hip stability
• Jump Rope: 5x1min intervals with 30s rest
• Obstacle Courses: Create home agility challenges

Mental Wellness Framework

• Visualization: 10min/day race scenario practice
• Meditation: Breath-focused sessions post-run
• Gratitude Journaling: 3 running-related entries daily
• Virtual Clubs: Weekly group runs via video chat

Training Adjustment Strategies

If Races Are Canceled

• Transition to base building phase
• Focus on weakness improvement
• Schedule monthly time trials

If Outdoor Running Is Restricted

• Implement stair workout routine
• Create indoor running track
• Adopt pool running if available

Home Gym Solutions

• Budget: Resistance bands + yoga mat ($50)
• Mid-Range: Adjustable dumbbells + jump rope ($200)
• Premium: Folding treadmill + suspension trainer ($1000+)

Stress Management Protocol

• Reduce training volume by 20-30% during high stress
• Incorporate daily breathing exercises
• Maintain consistent sleep schedule
• Limit news consumption to 30min/day

Sample Lockdown Week

Source: mcmillanrunning.com
Additional Resources: ACSM Exercise Guidelines, ISSN Nutrition Reports
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