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

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