Just finished a 21k, the first long run of my marathon training plan. Exhausted but happy.
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:
Monday: Rest.
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.
