How is your training going? With spring around the corner, the motivation should be on the way up!
Time to put a race calendar together. How do I do this? Pick a main goal race about 3 months away and pick a race each fortnight that you will do as part as your training. Those races have to be between 5 and 15kms. If you run longer in races that often, you will risk getting sick and getting injured. Better to keep the focus on training itself. But why race then? To practice race rhythm and condition, to practice hydrating and nutrition under pressure and for fun and motivation.
Some people cannot push themselves in training and need to race to get to the next level.
Over racing is not good either and can affect performance, recovery and motivation due to constant need to recover extra from the increased intensity. If you do not recover properly from a race, that is when you expose yourself way more to injuries and viruses. A good way to recover from racing is to use Cabot Health Glutamine powder.
The hardest part of your preparation will be to fine the right taper. I will explain this in my next blog. If you are not sure what you are doing and need some help, maybe it is time to talk to a professional coach. We have plenty of coaches who can help you with this.
Work outs.
Always do at least 10 min warm up. Walk if you like. Train every second days but you can do Pilates, yoga and stretching or other sports easy on days off. I recommend to do easy swimming or riding on days you are not running…
Mon 60 min easy jog on grass + 5 x 100m sprint max with jog back.
Wed run 60 min easy in hills
Fri 60 min easy jog on empty stomach and on the grass
Sun run 90 min on undulated course in 10 x 6min at 90% x 1min easy at 60%
Tue 45 min easy jog on grass on empty stomach
Thur run 90 min Main is 10 x 800m max x 200m easy jog L1 (can be done on the track)
Sat 60 min easy jog on the flat and gravel tracks or grass
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