It’s the end of week 3 of Kevin’s 8-week training towards achieving his exercise goals in 2022. Read Kevin’s update below!
Hi all, I have now completed week 3 of my 8-week training block in readiness for my first 10K race in early March this year.
I’ve had good week, sticking to my planned training, continuing to run 5 out of the 7 days, having 2 full rest/recovery days and clocking up 40 miles in the week.
That continues to be a combination of 80% easy running, consisting of 6 miles to 1 x 10 mile easy run this week and my 20% faster/harder sessions, which consisted of 1 interval session of 4 x 1 mile intervals at my goal pace – so for me that is around 6.10 minutes per mile, for a goal time of 39 minute for my 10K. I had a 2-minute walk recovery between each mile and did a 10-minute easy pace warm and cool down, followed by 10 minutes of stretching.
I also fitted in 2 strength & conditioning (S & C) sessions of around 40-60 minutes, so a combination of leg strengthening, involving leg squats, lunges, step ups with weights and then some cross training – with 10-minutes on the static bike and a 2000 metre row.
I can report that I am feeling good, fit & strong with everything on target to achieve my goals. I am hitting my running numbers, times and weekly mileage – and most importantly with no hint of any niggles, or muscles tightening up.
This week’s top tips for training, whatever level you’re at:
Be consistent, walk, run consistency. You are better getting out regularly, up to 3 times per week, doing something, low level, rather than leaving it for a week or two and trying to go really quickly or suddenly doing 3 or 4 runs in one week. Your body and systems need time to adjust. Consistency will make the most difference to your training.
Remember to not increase your weekly mileage by more than 10% in any one week.
Wear the right gear for the weather.
Don’t cheat on your stretches. These are very important for everyone and will go some way to preventing injury, and they’re particularly important for us older runners!
Enjoy your running!
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