It’s been long since I shared some content here. I have been very lazy and also needed to improve on my blog’s appearance on small screens which took long. I wrote this blog last year but never posted it, so lets get started with this because it’s very similar to what I’ve been doing recently. In Feb 2020, I run a total of 136KMs and it is a build-up from techniques I picked up earlier. In 2019 I run a total of 380 Kms.
It all started in June when I decided to run my first ever half marathon **(21.5KM) **at Kigali Peace Marathon in 2019. The preparations went well & I was confident I was going to do well but on the race day I realized how difficult it is to run for more than 20KM. I was fatigued by the time I got to 13th KM and this can be explained by the fact that I had not run more than 10KM in practice. It is at this point I learnt the importance of running high mileage to build the endurance prior to such a race. I managed too run a 1:54:31 which gave me an average pace of 5:20/KM . I was okay with the results and I look forward to beating this time next year since I now know how to prepare for it. In June I ran a total of 50Kms in just 7 runs.
On to the main topic now. In July 2019 I set myself a target to run 100 KMs, that means I would have to run at least 25Kms every single week. To meet this threshold, I decided to run 3 times every week using various sprints.
Long Run: With long runs I targeted to run any distance above 10KM at a descent pace without worrying too much about the time.
Recovery Runs: These were between 4 KM and 6 KM mostly a day after the long run to let the muscle recover. I used a conversational easy pace for these runs.
Fast Threshold Run: This was either short interval speed runs of 1KM each or a continuous fast pace run on average 5KMs.
First 2 weeks I was on schedule having completed 50 KMs already. The third week I wasn’t able to run since I was traveling a lot and now I had only 1 week remaining to run 50Kms. I knew how long that distance was and that meant I had to increase the distance I was running as well as the frequency still leaving enough time for recovery. Eventually I was able to run 5 times with 3 long runs and 2 recovery runs covering a total distance of 54Kms. Two things that I thought were amazing is the fact that it didn’t feel overwhelming to my body & I didn’t get any injury. Even better I was able to run my longest distance so far of 22KM beating my previously half marathon distance. Overall I run 108 KM as shown in the screenshot below. Running and fitness in general has taught me invaluable lessons that I continue to apply in all aspects of life major ones being commitment, hardwork and patience.
I have enjoyed running actively for the last 3 month and my time and pace have improved greatly even when I maintain the same weight. It’s a fun activity that doesn’t require a big investment to get started, just some gear and your body :). If you are planning on training for your marathon or you just want to improve your running performance do reach out for cool online coaching package.
Stay safe and enjoy your time on the track/roads.
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