Running program for weeks 13-20

Today I’m sharing my new running program. Instead of updating it once a month / sprint, which was my original idea, I have decided to update it only every second month. I noticed that doing an update every month is a bit too frequent – at least at this point of time. One reason for this being that my program is not 100% exact on what each running week should look like, but it’s pretty flexible – thus different weeks can look very different depending how I decide to execute the program. For example I might change the order of the runs, might do sometimes cycling instead of running and especially the interval training might look very different from time to time: sometimes it’s fast & short spurts, sometimes longer spurts and sometimes running stairs etc. Thus the program is not getting boring even though on paper it looks the same every week. In addition, there are weeks when I have actually been running more than my program tells me to and then again there are week when I have been running the bare minimum. Especially during those weeks, it has been great asset to have this program as it has helped me to motivate my self to go outside instead of staying on sofa with a good book after a long day at work : )

Trail Running

Trail Running

Changes I did to the program this time are pretty small: I have mainly increased the duration of both my accelerating and long & slow run. When thinking my next sub-target I think adding the length of my runs instead of intensity is more relevant. Thus I can accustom both my mind and legs into longer runs – to be exact towards my 21,0975km goal ; )

So, here is the program which I’m going to follow the upcoming weeks:

Running program, weeks 13-20

10km Running program: Weeks 5 – 8

With the new sprint comes also an updated Running Program! In order to keep the running exciting and also progressive, I have decided to update the program for every Sprint meaning every 4 weeks.

During Sprint #2 I ran according to my first Running program and I found it working generally well for me. It was manageable: not too easy, but not too challenging either. Naturally I have some running background, so it’s definitely not a program for beginners but more for people who have been running more or less systematically few times a month though not very long routes either time or kilometer wise.

For Sprint #3 I decided to do following updates based on my experiences from Sprint #2:

  1. Add alternative option for running: one run can be replaced by another form of aerobic training, e.g. bicycling. I find it a good thing to have possibility to vary running to other forms of training to (a) keep the program interesting, motivating and flexible enough and (b) minimize risk of injuries by varying the form of strain to your body. In Sprint #2 I noticed that even though I bicycled a lot, I still also “forced” myself to do also all three runs every week as otherwise I would have felt it to be cheating – thus it’s good to have it written in the program, that occasionally it’s OK to switch between running and other sports ; )
  2. Add-up the challenge of the program. As I was able to manage this program well during previous Sprint, it means that I’m ready for some extra challenge in order to keep progressing on my journey. For Sprint #3 the extra challenge will come by simply increasing the duration of the exercises to build-up the endurance. Other way to increase the challenge would be to add intensity in the training, but I decided to go with duration. Let’s look at the intensity perhaps in next sprint!

With the above learnings the updated Running Program will look the following:

10km running program, weeks 5-8