Evening! As of tonight, Wednesdays have reverted back to
#WellbeingWednesday… So, I’m currently in training for 2 runs in April & May…
The 1st of which is a 30km trail in the beautiful Beaujolais and the 2nd is a half-marathon on the magnificent Mull of Kintyre. And with these runs comes the training (yawn) which is difficult when mornings/evenings are dark, work is busy & you don’t want running to take over your life.
However, it’s important to get the mileage in, to prepare well & maximise race day, so today’s #5aday is a snapshot weekly running plan.
- Run at least four times a week, six if you want to progress to a new level. Any less is just ticking over, rather than gaining fitness.
- Run at an easy, conversational pace. Your regular run should be between 45 minutes and an hour.
- Once a week, run for at least 90 minutes. Start out easy, picking up the pace (still conversational) & run the last mile strong at a medium tempo.
- Once a week, run at a steady pace. This is an uncomfortable pace but should be sustainable for around 45 minutes.
- Twice a week, after an easy 30-45 minute run, do speed training (fartlek) of 8 x 100m hitting your top speed with strength and efficiency.
5 essential weekly running tips. Don’t forget to complement with stretching & strengthening work – Bikram Yoga is my answer to that.
I’ve got my work cut out for me to find time to add 2 more runs to my current programme – guess that means getting up earlier then. Joy!