A little bit more on training plans

After having conferred about this with my friend R, and trying out more features of the RM app, I’ve decided to follow the RM training plan while making a few adjustments regarding distances.

I want to outline it here. My weeks starts on a Friday because thats when I started initially. As result my calculated race date in the app is 4 days earlier than in reality. I guess I’ll loose a day or two between now and then so I’m ok about the training plan being a bit vague and my tapering off time looks a tad long at the moment.

week 5:
Monday: rest – 7 minute workout for core
Tuesday: 3k easy jog – plus core work
Wednesday: 14 km run for distance – plus stretches
Thursday: 45 min walk

week 6:
Friday: rest
Saturday: 4 km run for Distance – plus core work and stretches
Sunday: 5 km interval training – plus core work
Monday: rest – 7 minute workout for core
Tuesday: 3 km easy jog – plus core work
Wednesday: Long run 15.5 km
Thursday: walk

week 7:
Friday: rest
Saturday: 4km run for Distance
Sunday: 6km run for pace
Monday: rest – 7 minute workout for core
Tuesday: 3 km easy jog – plus core work
Wednesday: long run 16.5 km
Thursday: 45 min walk

week 8:
Friday: rest
Saturday: 5 km run for distance
Sunday: 30 min walk
Monday: 5 km run for pace
Tuesday: rest – plus 7 minutes workout for core
Wednesday: 10 km run
Thursday: 45 min walk

week 9:
Friday: rest
Saturday: 5 km run
Sunday: 7 km run interval training
Monday: rest
Tuesday: 5 km easy run
Wednesday: 16.5 km
Thursday: walk 45 min

week 10:
Friday: rest
Saturday: 5 km interval training
Sunday: 8 km easy run
Monday: core work
Tuesday: 3km easy jog
Wednesday: 18.0 km long run
Thursday: walk

week 11:
Friday: rest
Saturday: 7 km interval training
Sunday: core work
Monday: 10 km run for distance
Tuesday: core work
Wednesday: 13 km run for distance
Thursday: walk

week 12:
Friday: rest
Saturday: 5 km run
Sunday: core work
Monday: 5 km run
Tuesday: core work
Thursday: 5 km run
Friday: 3 km run
Saturday: Travel to race
Sunday: Race day
Monday: morning walk and then travel home

There you go, that’s the plan. At the moment the only thing I’m super confident about is the way the long runs are progressing. All the other runs are -intense? I’m not sure how running more than three times a week is going to work out for me. I might sub them out with walking, I just have to see how I feel.

Leave a Reply