Friday, 27 December 2013

Exercise Program 2013


And here, ladies and gentlemen, is my magical program for the main part of the year 2013. The program that brought me to sub 39 on 10 km in terrain, and 3 x 12 muscle ups (or 1 x 13).

  • 10 x 300m hill intervals (about 1h 15m inc warm up).
  • Strength training (about 1.5 hours).

  • Hill or stair session with Mr RG (1 - 2 hours).

  • Strength session (about 1.5 hours).
  • SRM x1 or x2, normally slow, sometimes fast, depending on what I felt like (30m - 1h).

  • Most weeks no running at all, but a few times I did track sessions with Mr Pain (1.5 - 2 h).
  • Strength session (about 1.5 - 2.5 h).

  • Strength session (about 1.5 - 2.5 h).

  • Race day, alternatively a track session, or chill out.

  • If no race, slow trail run in the forest, with Mr RG (1.5 h).

I spent quite a few hours every week on exercising (10-15 hours), because I love to do so. I enjoy the combination of strength training and running. I'm pretty sure I could have achieved better results if I focused on one thing. That is no goal for me though.

In terms of distance I ran about 40-50 km a week. Most of my running sessions were of high intensity. Monday, Tuesdays and Saturdays were normally quite tough. However, I tried to listen to my body, and my mind. If I felt tired I shorten the session, went lighter or skipped them. This worked well, as I had no ambition of doing any marathons, nor many races longer than 10 km.

I have had no injuries at all this season, and I have continued to improved my running PBs. This means I've done something right.

Now what
Right now I'm doing close to no training at all. I'm down to 15 km a week in running, and currently no strength training. I've got a 1.5 months season break. I'm gaining weight and getting lazy. So I will get another wakeup call when spring comes, as I do every year. However, I hope to soon spend some time in telemark gear. As well I might get stressed, and start training a bit more than what I do for the time being.

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