There are a lot of training plans you can find in the internet. Based from my 17 years of passionate love-hate relationship with running, here is my typical weekly schedule. The distance covered will be dependent on my targetted race.
Monday: Easy Run (Level 1-2)
Tuesday: Strength Training
Wed: Speed Interval Workout (complete Workout below)
Thurs: Tempo Run (Level 3-4)
Fri: YOGA (bonding with my son Gio and daughter Eia)
Sat: Rest (I do my marketing/Grocery shopping)
Sunday: Long Run (Level 2-3)
The Levels are numbered 1-5:
1 = Brisk Walk
2 = Slow Run
3 = Normal Run
4 = Fast Run
5 = Sprint
Below is my Complete Speed Interval Workout:
Warm Up: 5-10 mins. Level 1-2
Alternating 30 sec Level 5 and 30 sec Level 1-2 (Repeat 5-10 times)
5-10 mins. Level 2-3
Alternating 1 min. Level 5 and 1 min. Level 1-2 (Repeat 5-10 times)
Cool Down: 5-10 mins. Level 1-2
When you are pressed for time, you can still finish the complete Workout in only 30 mins. When you’ve got enough time, the longest Workout will take 1 hr.
You actually have 2 Rest Days if you are not practicing YOGA. You may spread them 3-4 days apart.
(You may reach me via Messenger or ndelr62@gmail.com. Thanks for dropping by!)
