Long time since i last posted!
A lot has changed since then. I got my first schedule from my coach, and ive went to my first practices.
In short:
Week 21/9-28/9
This week i suffered a lot due to a nasty heel wound. I had to wear slippers or train barefoot all week.
MON technique work
intensive tempo: 9×200 at 75%, 2min rest
TUES activation work
WED strength endurance: circuit training with weights. 2 set of 10-12, short rest
THURS activation work
rest off (heel wound)
Week 29/9-4/10
I was going to get a schedule that started on thursday. So i trained monday and decided to not train till thursday. Then thursday, it turns out the schedule only starts on next monday!
MON 38min fartlek, medium/high intensity
THURS 45min fartlek, medium/high intensity
SAT track practice; long warmuprun, 5km fast, long run back
Plans for 5/10 till 8/11:
Here’s what my coach made up:
Week 1 (5/10-11/10)
MON 45′ recovery run
TUES 2x10x1’run, 1’walk, rest between sets 5′
WED 10×300 slow 100 fast
THURS off
FRI 2x10x150 fast tempo, 50walk rest between reps, 5’rest between sets
SAT in the forest (not determined what it will be beforehand)
SUN 45′ recovery run
Week 2 (12/10-18/10)
MON 45′ recovery run
TUES 2x10x1’run, 30” walk, rest between sets 5′
WED 10×300 slow 100 fast
THURS 2x10x150 fast tempo, 50walk rest between reps, 5’rest between sets
FRI off
SAT in the forest (not determined what it will be beforehand)
SUN 45′ recovery run
Week 3 (19/10-25/10)
MON 45′ conditioning practice (dont know what yet)
TUES 2x6x2’run, 2’walk, rest between sets 5′
WED 15×300 slow 100 fast
THURS 45′ recovery run
FRI off
SAT in the forest (not determined what it will be beforehand)
SUN 45′ recovery run
Week 4 (26/10-1/11)
MON 45′ conditioning practice (dont know what yet)
TUES 2x6x2’run, 1’walk, rest between sets 5′
WED 15×300 slow 100 fast
THURS off
FRI 10×150 fast tempo, 50walk rest between reps
SAT in the forest (not determined what it will be beforehand)
SUN at the beach! fartlek
Week 5 (2/11-8/11)
MON 45′ conditioning practice (dont know what yet)
TUES 2x10x1’run, 1’walk, rest between sets 5′
WED 15×300 slow 100 fast
THURS off
FRI 10×150 fast tempo, 50walk rest between reps
SAT in the forest (not determined what it will be beforehand)
SUN 45′ recovery run