THE BREATHTAKING MILE | TRAINING PLAN FROM THE COACH
"The most important thing now is to get started" - Coach Lars
Regardless of whether your goal is to set a "personal best", or to complete with energy and conversational pace, it's good to be a little prepared. There are 7 weeks until race week and plenty of time to prepare for 14.5km😊
The distances that have been set up are tentative based on your starting point. Feel free to add more if you have the capacity. The point is to gradually build up to the distance, maintain continuity in your training and include interval sessions to increase your capacity.
Some points to consider during the preparation phase:
- Have good shoes to run in, good cushioning that feels good. The brand or type of shoe is not that important as long as it feels comfortable
- Find a round that you have control over, then it is easier to deal with time and progress
- In the sessions that are green, you should have an intensity that allows you to talk without problems. It should be slightly strenuous, but not so much that you become wheezy.
- In the sessions that are orange (intervals), the intensity of the pulls is higher. The format is as follows:
4*4/5*5:
- Warm-up 10min
- 4/5min: Find a stretch that is similarly flat. Run at a pace that you can't talk, but not so intense that you stiffen up or can't complete the run. Run 2min one way and turn around and run 2min back with the same intensity the whole way.
- 1-2 minute break where you keep moving a bit
You do this 4-5 times and then get 16-20 minutes of high heart rate to push O2.
- Find someone to run with who is at your level, then it is easy to complete longer sessions at a leisurely pace.
- Make agreements with others, then it is easier to follow up.
5*1km: Same procedure as interval described above, but here you relate to distance and not time.
Good luck - Coach Lars 😊