It’s time for another training block with my team ‘Renaissance Distance Project‘ (RDP). The progress I have made in my running so far is all thanks to my coaches and every single person in this team that pushes you every day through their hard work and dedication.
I’ve decided to document each week of my training block through my blogs. I hope some of this is useful information to some and to be completely honest, personally, its a great way to document my training. I maintained a diary for the 10k training plan (ran a 48:22 for my fastest 10k run) but I feel this will be more convenient and descriptive. So here we go:
MONDAY – 8KM EASY PACE + PHYSIO & MOBILITY WORK
Nice and easy for the first day of training. I had been running 40km/week before this and was a bit inconsistent because of work and travel so this week was all about building a good foundation for the coming weeks.
TUESDAY – INTERVALS (400 X 12) + UPPER BODY
This was a tough one. Was asked to maintain 10k pace for the 12 repeats. I found it hard to be consistent and felt like I could run faster but it’s important to not get tempted and stick to the pace that the coaches have asked us to run in. Completely smashed the last repeat though. Went top gear on that one.
WEDNESDAY – 8KM EASY PACE + LEG WORKOUT
Easy recovery run after Tuesday’s effort session and getting ready for Thursday’s effort at marathon pace.
THURSDAY – 5KM at MARATHON PACE (2KM WU & 2KM CD)
These is a good example of what not to do in a session like this. I was asked to maintain marathon pace which was supposed to be 5min/km pace. A little bit slower is also fine because its a lactate threshold run and you have to make sure you are not going all out and that is exactly what I did. Check out the splits of the 5kms and you will see how I ended up pushing too much. I also chose the wrong route for this workout. Need a flatter profile so it doesn’t put me off like it did in this workout.
FRIDAY – 8KM EASY PACE
I made sure I went slower than usual for this workout. I have gotten so used to the mindset that my easy pace is a lot faster than before that I was concentrating too much on the pace and very less on the feel. For this one, I made sure I just went super slow and maintained an easy breathing pattern and not overdo the workout. Wanted my heart rate in the blue and green zone and not in the orange and I was successful in doing that.
SATURDAY – 12KM EASY PACE
A slightly long but easy paced run to wrap up the week. Felt a little tired in the last 2 days but overall felt good and ready for week 2. I slacked off in the second half with the workouts. Will make sure I don’t in the coming week and while I write this blog on the Sunday, I will definitely do a core + mobility workout before the end of the day.
WEEK 1 = 58.5km
That was week 1 and I hope this gives some insight on what goes on during an RDP training block.