My Manchester 10km Run Fitness Blog Week 3

Tips of the week: Keeping 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.

And again increase the distance between walking and running between  lampposts( you maybe able to now run for 3-5 mins without stopping  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.

My Training

Monday I started with a light 3km 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.  My heart was beating a a lot slower today than last monday so I  was a  hydrated after the weekend. But did drink some of my re-hydration formula which worked great again.

Tuesday I did 2km @ 13.4 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 5.5 km @ 11.5 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.

Sunday is rest day, So going to see manchester city,hopefully beat Liverpool.

This Wednesday

 is doing a free video gait analysis on the treadmill at Probalance next WednesdayBetween 5-7pm. Well worth getting down there for a go. You can take your shoes off and see how you run bare foot. It is very telling.
see you there.

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