My Coaching Menu
In January I ran a complete of 681 km. Key exercises:
- Jan. 11: 1000 m x 5 at 2:50/km
- Jan. 12: 22.5 km
- Jan. 15: 9 km variable tempo
- Jan. 17: 25 km
- Jan. 24: 1000 m x 8 at 2:52/km
- Jan. 27: 1 km + 4 km + 2 km
- Jan. 30: 16 km at 3:18/km avg.
February (coaching for the ten days earlier than the race)
- Feb. 2: 11.7 km jog in 52 min, plus 5000 m x 2 in 14:34 / 14:31
- Feb. 3: 22 km jog in 98 min
- Feb. 4: 14 km jog in 67 min, plus 13.2 km jog in 66 min
- Feb. 5: 11 km jog in 51 min, plus 12000 m in 38:49, 3:14/km avg.
- Feb. 6: 16 km jog in 73 min
- Feb. 7: 14.1 km jog in 68 min, plus 14 km jog in 67 min
- Feb. 8: 18 km jog in 82 min
- Feb. 9: 10 km jog in 47 min, plus 5000 m in 14:26
- Feb. 10: 14.3 km jog in 67 min
- Feb. 11: 10.5 km jog in 50 min, plus 10 km jog in 45 min
- Feb. 12: 10 km jog in 46 min
- Feb. 13: 4.3 km jog in 20 min, plus Nationwide Company Half in 1:00:44
Beginning within the second half of January, I incorporate lengthy intervals into my coaching particularly to construct velocity endurance. The Feb. 2 exercise with 5000 m x2 round 14:30 felt simple, so I felt like I might go round 1:01:00. The tempo within the jogs was largely round 4:30~4:40/km. The main target there was doing them comfortably whereas concentrating on my kind. I did not take into consideration the tempo in any respect.
I believe a very powerful factor within the ultimate lead-up to the race is staying recent, so the coaching load within the week earlier than it was pretty mild. That is actually the one level the place I used to be considering by way of tapering. I believe not doing sufficient is healthier than overdoing it, so please have a look at my coaching plan in these phrases. Most of this coaching was deliberate and achieved on my own and has nothing to do with what the remainder of the group was doing.
Concerning the race
Within the Company Half I went via 15 km in 43:15 feeling simple, nevertheless it out of the blue obtained tougher at 16 km. I held on and held 2:53~54/km from there to complete. The opposite individuals up entrance nonetheless gave the impression to be operating simply after 15 km, so I felt like there was a fairly large distinction from how a lot I nonetheless had left in me. I am good at hanging on when it will get onerous, however I understood that if I need to have the ability to be extra aggressive sooner or later then I want to have the ability to improve my skill to keep up consolation at velocity.
In brief, that is what I’ve to say about my prep for this half. I hope you discover it helpful. Thanks for studying.
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translated by Brett Larner
