Ok, I have almost 2 Qs of getting into the running habit. Now, I want to start optimizing my runs.
Running is a muscle, and a system. You have to train it dynamically. Warming up is important, and maintanence is important. Other things will also be needed, like stretching, nutrition, etc.
Of course, I have to continue reducing my weight because that will just make me faster.
But at the same time, I want to improve my running conditioning.
My goal in Q3 is to be able to run 30 minutes without stopping. So, let’s start thinking about that:
This goes over some workouts
- 5-10 times 30 second hill sprints | Builds the strength
- Looking up the hill the whole time
- 5 times 400m run with lunges
- Progressive run walk strategy
- Week 1: 3 minute runs, 1 minute walk x 7 times (Breath well)
- Week 2: 5 minute runs, 1 minute walk x 5 times
- Week 3: 10 minute runs, 1 minute walk x 3 times (Big jump, but the workouts should be helping)
- Week 4: 12 minute runs, 1 minute walk x 2 times
- Week 5: 15 minute runs, 1. minute walk x 2 times
- Week 6: 30 minutes RUNNING
- Some stuff on the mat
- Hydration
- Dehydration messes up the muscles
- Put some salt in it sometimes – That’s your electrolyte
- Sleep
- 7 to 9 hours of sleep
- Recovery Strategies
- Massage gun
- Self massage
- Foam roll
- MEDITATION
- PLAN for success
- Active verbs
- You are TRAINING
- You are CUTTING
- You are GOING TO GO OUT
