Canicross Training Plan: From Couch Potato to 5K Runner!

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Canicross Training Plan
Caption: Canicross training

You might have heard of dog sledding. After all, it’s one of the oldest forms of transportation, dating back to as early as the 10th century BCE.

But what about canicross?

It is similar to sledding, to some extent, just without the sled, and you’re running instead.

Canicross or cross-country running with dogs is unlike traditional jogging or running with your four-legged friend either.

Your dog will wear a special harness attached to you by a bungee line, and you are pulled behind them as you both run.

You don’t have to be an athlete or a professional runner to enjoy canicross.

This is not a sport reserved for the highly athletic, but rather one that anyone with enough determination and curiosity can try.

If you like the idea of canicross but have never tried it before or if you have already experienced it and look to improve, then this article is for you.

Whether your goal is to compete in races or simply keep fit, this canicross training plan will surely help you achieve it.

It is divided into four key elements:

  • Muscular Strength & Conditioning
  • Cardiovascular Fitness
  • Nutritional Intake
  • Rest Days

Each of these plays a vital role in the overall success of any training program.

Muscular Strength & Conditioning

A crucial part of any training plan will involve building and strengthening a muscular base. Start by doing bodyweight exercises like push-ups, squats, step-ups, lunges, etc. Do three sets of 10 reps twice per week to start with. As you get stronger, gradually increase the intensity or volume.

Sprinting is also an excellent way to build up your stamina and endurance. For beginners, perform 4 to 5 sprint sessions once or twice per week:

  • Sprint: Sprint at 50 – 60% max speed for 30 seconds.
    Active Recovery: Walk or jog for 1 – 2 minutes.
  • Sprint: Sprint at 70% max speed for 30 seconds.
    Active Recovery: Walk or jog for 1 – 2 minutes.
  • Sprint: Sprint at 80% max speed for 30 seconds.
    Active Recovery: Walk or jog for 1 – 2 minutes.
  • Sprint: Sprint at 80% max speed for 30 seconds.
    Active Recovery: Walk or jog for 1 – 2 minutes.
  • Sprint: Sprint at 80% max speed for 30 seconds.
    Active Recovery: Walk or jog for 1 – 2 minutes.

Make sure to warm up with light cardio first, for instance, walking, light jogging, or stretches for 5 minutes before you start sprinting.

Cardiovascular Fitness

Time The Run
Caption: A woman athlete is timing her run

Improving your cardiovascular fitness or cardiorespiratory fitness is another critical part of a successful training regimen. To do that, you need to acclimate yourself to an increased intensity of your exercise by adding a few more minutes or jogging faster than you did in the previous session.

Here’s a training plan that can help improve both you and your dog’s cardiovascular fitness and achieve a 5K-run:

Week #1

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 1 minute, then walk for 2 minutes. Repeat the cycle for 1 mile.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 1 minute, then walk for 2 minutes. Repeat the cycle for 1 mile.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Jog or run for 1 minute, then walk for 1 minute. Repeat the cycle for 1 mile.
Cool down with a 5-minute walk.

Week #2

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 1 minute, then walk for 1 minute. Repeat the cycle for 1.5 miles.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 1 minute, then walk for 30 seconds. Repeat the cycle for 1.5 miles.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Jog or run for 2 minutes, then walk for 1 minute. Repeat the cycle for 1.5 miles.
Cool down with a 5-minute walk.

Week #3

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 2 minutes, then walk for 1 minute. Repeat the cycle for 2 miles.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 2 minutes, then walk for 30 seconds. Repeat the cycle for 2 miles.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Jog or run for 3 minutes, then walk for 1 minute. Repeat the cycle for 2 miles.
Cool down with a 5-minute walk.

Week #4

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 3 minutes, then walk for 1 minute. Repeat the cycle for 2.5 miles.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 3 minutes, then walk for 30 seconds. Repeat the cycle for 2.5 miles.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Jog or run for 4 minutes, then walk for 1 minute. Repeat the cycle for 2.5 miles.
Cool down with a 5-minute walk.

Week #5

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 4 minutes, then walk for 1 minute. Repeat the cycle for 3 miles.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 4 minutes, then walk for 30 seconds. Repeat the cycle for 3 miles.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Jog or run for 5 minutes, then walk for 1 minute. Repeat the cycle for 3 miles.
Cool down with a 5-minute walk.

Week #6

Session 1:
Warm-up walk for 5 minutes.
Jog or run for 5 minutes, then walk for 1 minute. Repeat the cycle for 3 miles.
Cool down with a 5-minute walk.

Session 2:
Warm-up walk for 5 minutes.
Jog or run for 5 minutes, then walk for 30 seconds. Repeat the cycle for 3 miles.
Cool down with a 5-minute walk.

Session 3:
Warm-up walk for 5 minutes.
Run the entire 3.1 miles or 5K.
Cool down with a 5-minute walk.

Note that the above couch to 5K training program is just a guide, and you should use your own judgment to determine what’s best for you and your dog since everyone is different and not all dogs are the same.

Nutritional Intake

Nutritious Food
Caption: Nutrient-rich foods are important for canicross training and recovery

A good training plan involves more than just exercise but making good nutritional choices as well.

It’s important to replenish depleted energy with quality carbohydrates, fats, and proteins after a training session because our body uses these nutrients to aid in muscle recovery and repair. In fact, they are the primary fuel source during exercise because they break down quickly into glucose, which helps you continue exercising.

Training hard without refueling can cause muscle tissue breakdown and even severe fatigue that lasts long after the training ends. So, it is crucial to consume a quality mix of carbohydrates and proteins, best within an hour of finishing your workout, because that is the perfect time for recovery and fuel muscle growth.

These nutrients can come in the form of post-workout supplements, protein shakes, healthy carbohydrate-rich food, for instance, traditional potatoes, whole grain pasta, brown rice, beans, quinoa, or fruits like bananas and berries.

As for your furry running partner, they will also need to be fed the right amount of carbohydrates, fats, and proteins for maximum performance. Every exercise type (sprint, intermediate, and endurance activity) has different nutritional needs. And according to Small Animal Clinical Nutrition 5th Edition:

Sprint athletes (coursing and racing) will need food with:

  • 8 to 10% dry matter fat
  • 55 to 65% dry matter carbohydrate
  • 22 to 28% dry matter protein

Intermediate activity athletes (running, hunting, herding, agility, and field trials) will need food with:

  • 15 to 30% dry matter fat
  • 30 to 55% dry matter carbohydrate
  • 22 to 32% dry matter protein

Endurance athletes (sled pulling, including racing and expedition) will need food with:

  • More than 50% dry matter fat
  • Less than 15% dry matter carbohydrate
  • 28 to 34% dry matter protein

In general, your adventurous dog’s diet should consist of 15% fat, 25% protein, and up to 50% carbohydrate. But if your dog loves running long distances, they will need a slightly higher-fat diet.

And you should wait for at least an hour after exercising before giving them food. The reason is that eating too soon after the workout can upset your pooch’s tummy, which can lead to vomiting or a potentially fatal condition known as bloating or a twisted stomach.

The Importance of Rest Days

Rest days are essential to your dog’s health and muscle growth as well as yours. Resting is a recovery process that rejuvenates your body and prepares it for another training session. A rest day doesn’t necessarily mean no exercise. It just means that both you and your dog don’t need to train at the regular intensity level or distance.

On a rest day, you could:

  • Take a leisurely walk with your canine.
  • Teach your dog a new trick.
  • Play interactive games, like fetch or hide-and-seek, to keep your pup active without burning them out.
  • Play scent games, where you hide a treat and have your dog find it.
  • Let your dog get enough sleep. It is always an excellent way to recover from lengthy and intense exercise.
  • Just relax. Your furkid will appreciate the mental recharge time as well.

Wrapping Up

There you have it. Whether you’re a newbie or an experienced runner, you’ve got the tools to try canicross, and you will be up and running with your furry friend in no time!

Make sure you follow a balanced training plan that allows enough rest days within each week. And don’t forget to refuel your pooch with quality post-workout food.

So, what are you waiting for? Grab the leash and get moving! With these tips in mind, you and your four-legged running partner will be well on your way to a healthier lifestyle!