These middle stages of training were most important as this would be where my components of fitness results would come from and is where I was working my hardest to get the most gains as I could from my programme it self for the half marathon race. This would mean a higher RPE them from the first three weeks, progressive overload for each week for duration would increase and running longer distances for aerobic fitness. A main training principle that was a major factor for me was enjoyment, if I did not enjoy training them I would most likely lose interest So to counter this mean using cross training affectively like going to the beach running or tweaking training days in new running routes. Rest and recovery was a big factor as well from a high work load this mean warming up and down before and after training sessions had to be done properly in order to avoid injury once more.
Below training programme weeks 4 to 7
Week 4 Monday Tuesday Wensday Thursday Friday
35min run 35min run 45min run rest 35min run
10min row 10min row
Saturday Sunday
75min run rest
Week 5 Monday Tuesday Wensday Thursday Friday
30min run 50min 30min run rest Jacobs
35min bike beach run 10min row ladder
20mins
Saturday sunday
80min run rest
Week 6 Monday Tuesday Wensday Thursday Friday
35min run 30min run 50min rest 30min run
30min bike beach run
Saturday Sunday
85min run rest
Week 7 Monday Tuesday Wensday Thursday Friday
30min run 50min run 35min run rest 30min
40min bike beach run
Saturday Sunday
90min run rest
note: flexibility was static stretching after each training session
Video diary 2
http://www.youtube.com/watch?v=GDunN9PIsTU
note: to open above video highlight then right click then select go to.
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