Hi there! Welcome back to my “road to the Spijkenisse-SPARK Marathon”! As I have a solid foundation, I created a 8 week intense trainingschedule, that aims to help me break my previous PR.
The schedule is fun and intense and becomes a little complicated when realizing I also have a week of family holidays included. But we will make it work!
The foundation of my trainingsschedule will be:
- 75% of weekly kilometers in low heartrate zones.
- 2 hard sessions focussed on speed works (interval, sprint, tempo).
- 2 (but also consindering 3) strenght workouts. 1 weighted, 1 bodyweight.
Last two days I did 15 and 22km on low heartbeat (easy runs), today it was time for some speedwork.
Speedwork - 6x 400m interval
The training started with 7 minutes of light warming up run, after which I alternated 400m strong intervals with 2 minute recovery (6 times) - followed by a 6 minute cooling down run.
Compared to the last 6x 400m I noticed that I was better able to dose my energy - but still gave a little too much power in the first block. Which might caused some lower speed in the last 2 blocks.
Analysing the run, I will aim to increase both the warming up aswell as the cooling down phases a little (to 10 - 15 minutes).
Overall fun training and a good first sign on how my body reacts on increasing the trainingsload!
Tomorrow I have an easier run (12-15km / zone 2) scheduled, will try and find a new route again!
Happy running!