Well after the Briz Vegas Marathon I was really happy with my endurance and at times during the race felt like I could do a few sprints. So my research lately has been on speed work and Fartlek training. I could have said Tempo training but it doesn't quite have the childish humour all males are accustomed to. "Hee hee he said fart" !. That's right don't expect us males to grow up soon.
Any way after a bit of research I have set a little plan to add some fartlek to my week nights.
Last night was the trial and I set out to run 3k as a warm up then do at least 6 good hard runs for 30 sec, recovering in between.
All up 15.3k and felt really good. The cold weather seems to help as I don't sweat as much.
Tonight the same but shorter sprints early and easy running the last 8 k.
Tesso asked whats next ? Good question!
I had a really bad Kurrawa to Duranbah run and my goal for that run this year is to get under the 5hours easy, and get down to 3:30 for the marathon.
In between there is a lot of races to do but I have plans (holidays and work) where I am out of beautiful Queensland. So for now........................
" Train hard, Keep fit, Stay injury free and Enjoy Running "
Let me have another look at the race calendar maybe there is another few races to enter in ......?!
Any way after a bit of research I have set a little plan to add some fartlek to my week nights.
Last night was the trial and I set out to run 3k as a warm up then do at least 6 good hard runs for 30 sec, recovering in between.
All up 15.3k and felt really good. The cold weather seems to help as I don't sweat as much.
Tonight the same but shorter sprints early and easy running the last 8 k.
Tesso asked whats next ? Good question!
I had a really bad Kurrawa to Duranbah run and my goal for that run this year is to get under the 5hours easy, and get down to 3:30 for the marathon.
In between there is a lot of races to do but I have plans (holidays and work) where I am out of beautiful Queensland. So for now........................
" Train hard, Keep fit, Stay injury free and Enjoy Running "
Let me have another look at the race calendar maybe there is another few races to enter in ......?!
1 comment:
You mean you don't plan your holidays & work around races ;-)
Great goals. By the looks of what you do in training the 3:30 marathon is a given, as is the sub 5hr K2D.
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