In these first 3 weeks for me this was about getting into training and adapting to my training programme since it was my first time training for a half marathon. for this I had a moderate RPE since I did not want to over train and risk injury. This meant using flexibility more accurately in stretching before and after trainings so that I could prevent muscle soreness as much as possible as well. During this time there was the idea of finding the right progressive overload in which adding to my running times each week this for would be adding 5 minutes a week until the 8th week. The F.I.T.T principle during my programme for the first three weeks were a frequency of training 5 days a week. A RPE intensity of 5 to 6, time of 20 to 70 mins with one big run a week and types activities used were running, cycling and rowing.
Below first 3 weeks of training programme
Week 1
Monday
Tuesday
Wensday
Thursday
Friday
25min run 20min 25min run rest 20min run
15min bike jacobs 15min bike
10min row ladder
Saturday
Sunday
60min run rest
Week 2 Monday
Tuesday
Wensday
Thursday
Friday
30min run 25min run 30min run rest 25min
15min bike 15min bike Jacobs
10min row 10min row ladder
Saturday Sunday
65min run rest
Week 3 Monday
Tuesday
Wensday
Thursday
Friday
35min run Jacobs 35min run rest 30min
25min bike ladder 15min row beach run
20mins
Saturday Sunday
70min run rest
note: flexibility was static stretching after each training session
Video dairy 1
http://www.youtube.com/watch?v=Jlotu8QANMU
note: highlight above URL and right click on it and select go to http to go video.
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