So the change to my training plan has come about because of 2 things; the speedier progress up to the half marathon than I predicted, and the arrival of my new kettlebells!
My next post will explain why kettlebell training is excellent for runners, but bear with me until then. The working week starts on Monday, but the running week starts on Sunday, so I'll start there:
On Sundays is when I will do my long runs. The goal is for every time to increase my maximum running distance by 1 mile, but it is also OK to consider it a recovery run every now and then if my body is fatigued, and save that longer one for the next week. Hopefully this tactic will help me stave off injuries, especially in the critical last 6 weeks of the training.
Will always be a rest day.
Kettlebell VO2 Max training. Is really good for improving how efficiently oxygen can be delivered to the working muscles, making you a more efficient runner.
This will be for medium runs, usually about half of the distance of the previous long run, but about 30 sec/mile faster. This is to hopefully make me able to run the race at a faster pace.
Kettlebell strength training, will build core, lower and upper body strength. It's helpful to give me an extra training day but without adding running miles and reducing the change of impact injuries.
Fridays are for a short recovery run to expel some of that built up lactic acid to put me in top condition for the long run on Sunday
A well earned rest day, but if I have plans for Sunday then I can swap the long run to Saturday
16 weeks of following most of this program and then 2 weeks tone down and recovery should put me in tip-top condition for race day. I can't wait now, I'm even looking forward to the long run on Sunday, planning for 15 miles :)
Viel Spaß homies!