Holy crap, I’ve run over 1000km! Considering my ass never moved beyond walking speed two years ago, I’d say it’s not too shabby. And this is just the beginning.
I promised you I’d write about my training. I was supposed to do it last week, but I was swamped with work so I never got a chance. But here goes. First I wanna say that I’m not a running expert in any way. What I know about running and training comes from googling (mostly El Vikingo’s googling, actually). So take it with a grain of salt, OK? Cool.
My plan is divided into four parts: intervals, core training, tempo runs, and long runs.
This is what an ideal* week look like:
Tuesday: 20min hiit (high intensity interval training) core.
Wednesday: 2k warmup run, 4x800m sprints with 3 minute rests between.
Thursday: 20min hiit core.
Friday: 2k warmup run, 10min hiit with sprints (for example: 5 pullups, 10 jump squats, 100m sprints. Repeat as many times as possible in 10min).
Saturday: 5k to 10k tempo run.
Sunday: Long run (12k–32k).
*My job, the weather, or my daily form often forces me to take an extra rest day or two.
This is a good example of hiit core training. Check out more great training vids on fitnessblender.com.