So for the full 10K run I’m anticipating doing in April, I’m beginning preparation. I quit the Kinmen race because of many reasons, one of which I wasn’t ready. Sure I can run 10K, but it takes me 2 hours max. Which is quite slow. No shit, Holmes? I’m setting a target of 8.5m/k for my pace which right now is a full 20% slower! LOL! Can it be done? Well, honestly let’s see coz I ain’t got the foggiest.
So I asked Copilot for a training regiment and this is what it gave me. I’m now tweaking it for my own needs.
## Training for 21K requires a mix of running, strength training, and flexibility exercises.
Here’s a comprehensive plan to help me prepare:
### A. Running Workouts
1. **Long Runs**: Gradually increase your long run distance each week. Start with a comfortable distance and add 1-2 kilometers each week until you reach 18-20 kilometers.
2. **Tempo Runs**: These runs help improve your speed and endurance. Run at a comfortably hard pace for 20-40 minutes.
3. **Interval Training**: Alternate between high-intensity running and recovery periods. For example, run hard for 1-2 minutes, then jog or walk for 1-2 minutes. Repeat for 20-30 minutes.
4. **Easy Runs**: Include 1-2 easy runs per week to build your base mileage and aid recovery.
So far, I’ve accomplished A1 and 4 with limited attempts at 3. I might have to do more of 2 and 3.
### B. Strength Training
1. **Leg Exercises**: Squats, lunges, and calf raises to strengthen your legs.
2. **Core Workouts**: Planks, Russian twists, and leg raises to build core stability.
3. **Upper Body**: Push-ups, pull-ups, and dumbbell exercises to maintain overall strength.
I’ve achieved **NONE** of these. Not one. Time to join a health club nearby. Preferably with an instructor.
### C. Flexibility and Recovery
1. **Stretching**: Incorporate dynamic stretches before your runs and static stretches after.
2. **Foam Rolling**: Use a foam roller to massage your muscles and improve recovery.
3. **Rest Days**: Ensure you have at least one rest day per week to allow your body to recover.
### D. Action Plan/Exercise
1. **Stretching**: Gentle stretching exercises. I’m joining a Pilates class for 17 weeks to improve stretching.
2. **Breathing**: I will have to restart TaiQi as a warm up. But I’ve forgotten how to and my TaiQi friends have been doing it for so long… they’re so fast.
3. **Sprinting**: I’m going to start doing 10 second sprints, throwing a half-dozen into each 1K on shorter runs. It should help.
Remember to listen to your body and adjust the plan as needed. Consistency and gradual progression are key to avoiding injuries and building endurance! 🏃♂️🏃♀️
I’ve already practiced one form of Taiqi for D1 and 2. Overall, I need a plan.
Mondays
Pilates 9~10. Run or bike or Run 2K bike the rest but run first.
Tuesday