Back to Serious Training
So Coach P set up my first week of training.
Mentally felt better and having a plan set out means for myself easier to focus and be on track.
It was set out over 5 days. With Monday and Friday my rest days.
Overall felt both physically and mentally stronger.
Tuesday – 45 Mins easy with pick ups
This consisted of 45 minutes of around 10 minutes a mile pace.
After 15 minutes the pick ups of 15 seconds started then 4m45s of easy running, repeated 5 times.
They idea is the 15 seconds is ran hard opening up with longer strides.
This helps to develop both strength, posture and good running form.
Wednesday – Easy Heart Rate Run.
40 minutes base running keeping heart rate in zone 1.
139 – 152 bpm heart rate to see how this relates to the pace.
Thursday – Easy Aerobic 50
50 minutes at aerobic pace.
Averaging 10m15s minute mile pace.
Running bit more effort but able to hold a conversation and not out of breath.
Helps to use oxygen more efficiently and teach body to use fat for energy.
So 5 miles completed for session.
Saturday – Easy Aerobic 40
Same as Thursday really just for 40 minutes.
Sunday – Long Run Day
Nice controlled run may be a bit faster than coach wanted.
Overall felt good, strong and not out of breath
These are the days to build up the endurance.Great pace and heart rate