Manchester 10km Run Fitness Blog Week 2 http://www.pro-balance.co.uk
Tips of the week: Increase the running at exertion level 7-8 (From 1-10).
Hopefully you’ve managed to run and walk between the lampposts and your breath fitness is improving. You should start to notice that you recover your breath much quicker than when you first began.
Now it is time to increase the distance between walking so try running between 2 or even 3 lampposts and then walk between the next two. Adjust your speed according to how difficult it feels.
On a scale of 1-10, 1 being no effort at all and 10 being maximum exertion (can’t breathe or talk) you need to be running at an exertion level of 7-8. Still will dictate how fast you will run. As you get fitter you will be able to run faster and still be able to run at an exertion level of 7-8.
Monday I started with a light 2km run @ 11km/hr followed with some light stretch on the VibroGym. In particular I concentrated on the backs of my thighs, calves and the front of my thighs. I felt my heart was beating a bit faster than usual so I figured I was a bit dehydrated after the weekend so drank some of my re-hydration formula which worked great.
Tuesday I did 3km @ 13 k/hr the whole way and at the end I did a full-body workout on the VibroGym for 15 minutes, followed by a stretch.
Wednesday I worked out with Harvey doing bench press, pull-ups and dead-lift clean and press. Felt really hungry so had an extra Nutrimeal shake. I seem to get really hungry when I start to increase my training.
Thursday took the day off to recover and had an early night . It is important to get plenty of rest for the muscles to recover better.
Friday I ran 5 km @ 11 km/hr , had a very easy run, this week,then went on the vibrogym for the stretches ,this took 10 mins.
Saturday- Going to training the football team again,in the morning, lets have a good one.
hope your training is going well.
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