Sunday, time for updating the running plan according to the past performance and sending to my fellow runners in order to start another ADAPTATION week of running. This one is the second of two preparatory weeks in order to start the "LOADING" phase on September 16th. Remember that we have two near 10K races at the horizon, one on October 13th and another, which for me is more important, on the 27th of the same month...so, in order to not kill ourselves trying to put all our efforts on the first race I have to get a balanced plan.
As I wrote in this post , as a general plan for the first race I am basically following this strategy:
As I said, first week of adaptation has been completed... I am starting to feel better despite I also "acquire" a blister on my left foot (SH*T!!!!), which I try to heal...
I used to write my training plan on my notebook, so below you will see a capture of it:
I am sure you have realized that I use CATALAN for writing it so, let me translate it somehow now:
30' of regenerative run . Target Pace 5'10"/km to 5'/km
2Km of Warm-up run (jogging) + Musculation Block 1(*) + 8 x 500m at 4'30" to 4'20"/km pace, resting 200m in 1'10" (Jogging) + 1Km of Cool-down Jog + Soft stretching
2Km of Warm-up run (jogging) + Stairs (a series of skippings, jumps, and works on steps-stairs) + 2km of soft run + Soft Stretching
1Km of Warm-up run (jogging) + Musculation Block 1(*) + 3km at 4'40"/km + 2km at 4'30", without resting between them, + 2Km of Cool-down Jog + Soft stretching
NO-Running day. Can be cycling instead, short distances.
Either on Saturday or Sunday, to perform the Long Run of the week, i.e:
Progressive run of 2km at 5'/km + 3km at 4'50/km + 3km at 4'40/km + 1km at 4'20"/km + 1km of Cool-down jog
At the end of the Hip mobility (5' in total), to perform two times the following series of exercises:
Will you join me following the plan?
Keep on Running!!