In this post I am going to share my running and fitness schedule for the next eight weeks. If you've been following my running for Neo posts you know that I am in the process of preparing for the Berlin marathon and getting my Boston Qualifier over there. At the same time I am investing 1 usd for each kilometer that I run as a extra incentive. Now I like to give you a look into my preparations by giving you a look into my training schedule.
If like me, you need to improve your running performance, a schedule is essential. Any good running schedule should include at least; cardio training, strength training, interval training, and most importantly at least one day of rest each week.
Herewith my schedule below. I will detail out the individual activities in the sections below.
| Sun | Mon | Tue | Wed | Thu | Fri | Sat | |
|---|---|---|---|---|---|---|---|
| Activity: | Long run | Recovery run Strength | Rest | Speed run | Strength | Interval | Easy run |
| Week 1 | 19k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, M (5:15 /km) | Gym | 52m, CSP | 12k, H (5:30 /km) |
| Week 2 | 20k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (5:00 /km) | HIIT | 50m, CB | 8k, H (5:10 /km) |
| Week 3 | 21k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (4:50 /km) | Gym | 52m, CSP | 12k, H (5:05 /km) |
| Week 4 | 22k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (5:40 /km) | HIIT | 50m, CB | 8k, H (5:05 /km) |
| Week 5 | 19k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (4:30 /km) | Gym | 52m, CSP | 12k, H (5:00 /km) |
| Week 6 | 20k, H, 5:00 /km | 4k, L, 6:40 /km TRX | NA | 8k, H (4:29 /km) | HIIT | 50m, CB | 8k, H (4:55 /km) |
| Week 7 | 21k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (4:28 /km) | Gym | 52m, CSP | 12k, H (4:55 /km) |
| Week 8 | 22k, M, 6:00 /km | 5k, L, 5:30 /km TRX | NA | 8k, H (4:27 /km) | HIIT | 50m, CB | 8k, H (4:55 /km) |
*In the table above for runs "k" stands for kilometer and followed by a the intensity (low, medium, high)
Long runs
There are various thought schools on how long and how intense the ideal long run should be. Some aim for runs of around 30 kilometers a week at quite an intense pace. However, I think this might be quite destructive and will be planning shorter runs of around 20 kilometers at a more moderate pace. I will build up the runs by one kilometers and then go back to a shorter run again. However one of my runs will be a faster long run with a pace of 5:00 /km in order to get a better feel for the marathon later this year.
Speed runs
During my speed runs I aim to increase the speed bit by bit each week. At the start I will be running a pace of 5:15 /km while at the end of week eight this should be 4:27 /km. During this runs I will also aim for negative split at which the first kilometers should be slower than the last kilometers. The speed runs should increase the oxygen processing capacity of the body the help set higher speeds as well on the long runs as well and eventually on the marathon of Berlin of course..
Interval training
1. Cardio-Sprint Pyramid (CSP)
For my interval runs I am going to follow the cardio-sprint pyramid approach. With this approach you start of with short sprint and rest cycles building up to longer cycles after which slowing down to shorter cycles again. I'll be running approximately 8 kilometers on each interval run. In total I'll be running 52 minutes and it is broken up in the cycles below.
- 10 minute warm-up
- 30 seconds sprint, 30 seconds recover
- 1 minute sprint, 1 minute recover
- 2 minutes sprint, 2 minutes recover
- 3 minutes sprint, 3 minutes recover
- 4 minutes sprint, 4 minutes recover
- 3 minutes sprint, 3 minutes recover
- 2 minutes sprint, 2 minutes recover
- 1 minute sprint, 1 minute recover
- 30 seconds sprint, 30 seconds recover
- Finishing off with a 10 minute cool-down
2. Cardio Blaster (CB)
This is a more standard approach of interval training, but still highly effective. Next to improving your cardiovascular capabilities, it also burns an enormous amount of calories. This work-out takes 50 minutes to complete.
- Warm-up for 10 minutes.
- Run for 3 minutes at about 90% of your maximum. Afterwards take 3 minutes rest while still running at a slow pace. I will repeat this for 5 times.
- Finishing off with a 10 minute cool-down
Strength training
1. High Intensity Interval Training
For the high intensity interval training I will follow a set schedule of the following exercises.
- Jump squats 15 reps
- Squats 15 reps
- Walking lunges 24 steps
- Knee ups 24 reps
- X Jumps 16 reps
- Burpees 10 reps
- Weighted step ups
- Medicine ball squats & press 15 reps
2. TRX Training
I first started out with TRX training in a university training course in 2010. I have found it to be a very effective supplement training for running. Especially the routine detailed out below which focuses a lot of leg strength.
Suspended lung 2 times left 10 and right 10
Single leg squad 2 times left 10 and right 10
Sprinter start 2 times left 20 and right 20
Hamstring curls 2 sets of 10
Hamstring bicycle 2 sets of 20
High bicep curls 2 sets of 10
Triceps extensions 2 sets of 10
High rotation 2 times left 10 and right 10
Side plank with taps 2 times left 10 and right 10
Suspended crunch
I hope you enjoyed this sneak peak into my training schedule. Let me know what your think in the comments below. See you at the next run tomorrow. Follow me, resteem and upvote, if you like these posts.
Previous running for Neo Posts:
Running for Neo #1 (Saigon Vietnam 17 KM/USD)
Running for Neo #2 (Total 25 KM, 200 days until the Marathon of Berlin)
Running for Neo #3 (Total 35 KM, 199 days until the Marathon of Berlin)
Running for Neo #4 (Total 43 KM, 198 days until the Marathon of Berlin) #runforsteem
Running for Neo #5 (Total 48 KM, 197 days until the Marathon of Berlin) | Ontology (ONT) NEO dump