Snapshot Running Plan

Evening! As of tonight, Wednesdays have reverted back to #WellbeingWednesday… So, I’m currently in training for 2 runs in April & May…

The 1st of which is a 30km trail in the beautiful Beaujolais and the 2nd is a half-marathon on the magnificent Mull of Kintyre. And with these runs comes the training (yawn) which is difficult when mornings/evenings are dark, work is busy & you don’t want running to take over your life.

However, it’s important to get the mileage in, to prepare well & maximise race day, so today’s #5aday is a snapshot weekly running plan.

1. Run at least four times a week, six if you want to progress to a new level. Any less is just ticking over, rather than gaining fitness.
2. Run at an easy, conversational pace. Your regular run should be between 45 minutes and an hour.
3. Once a week, run for at least 90 minutes. Start out easy, picking up the pace (still conversational) & run the last mile strong at a medium tempo.
4. Once a week, run at a steady pace. This is an uncomfortable pace but should be sustainable for around 45 minutes.
5. Twice a week, after an easy 30-45 minute run, do speed training (fartlek) of 8 x 100m hitting your top speed with strength and efficiency.

5 essential weekly running tips. Don’t forget to complement with stretching & strengthening work – Bikram Yoga is my answer to that.

I’ve got my work cut out for me to find time to add 2 more runs to my current programme – guess that means getting up earlier then. Joy!

G x