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We only do those every week or so and it can help reduce the risk of injury as you are still active without pounding on the pavement like running does.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
6.5 km this morning in about an hour.
Not bad considering I didn't do much exercise last year at all.
And I forgot just how steep the hills in this drizzly bit of East Lancs are.
So a typical week will be 1 x tempo/hill reps/fartlek/intervals. 1 x long long run (over 4 hours), 1 x long run (2 hours ish), 2-3 easy runs normally around 3-6 miles in z2.
Mon - Easy (Z2)
Tues - Rest
Wed - Long run (Z2)
Thur - Easy (z2)
Fri - Reps/hills (Z3/4) etc May also do an easy run in the evening (Z2)
Sat- Rest
Sun - Long long (z2)
Sometimes Wed run may be a bit shorter but more Z3 work.
Also do running gym work on a Wednesday and sometimes Monday too. Just a bodywieght programme that targets running muscles/support e.g. core, hips, glutes, calves, quads, hams, ankles etc. Takes about 40mins.
Mon - Easy
Tues - tempo
Wed - Reps/hills
Thurs - Easy
Fri -Rest
Sat - long (e.g. 12-18m)
Sun - long (e.g 20-30m)
Mon -Rest
Tues - rest if needed
Don't advise jumping into this tough. It takes a while to built the muscular support for the 2 back to back days.
If training for upto marathon distance I'd replace the mid week long run with a shorter tempo run e.g. 5-6 miles with middle 3-4 at faster pace.
Hope this helps.
:-)
Good run today and the end of week 1- 51 more to go.
I'm 12km ahead of my weekly goal at the moment- want to keep ahead of it as much as I can, making up km if I let it slip will be exhausting.
If I can average 30-35km a week then I should hit my goal by October.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
running total: 17 km
I attempted the bastard hill in the village. Got to the top but needed 100 yard walk before running again. It's not massive, but I haven't done hill work since 1991.
https://soundcertified.com/speaker-ohms-calculator/
I'm really proud (is that the right word?) of everyone so far.
Keep at it, fellas.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
I'm on 33k for the week/year. I've done 5k minimum & run every day so far.
Feeling rather pleased with myself (& us as a group).