Running Project 5k Training Programme: Week 4 Training Plan

Customises the generic recommended training plan to my personal circumstances as a beginner runner.

Transition is the theme this week, from the early weeks of "getting used to a new routine and building up a foundation of stability, flexibility and strength to logging some focused mileage and more continuous running."

Reflections

What I think I've been doing over the past three weeks:

• overcoming my inhibitions about running and opening up to the sheer pleasure of it.
• shoe-horning running into my life, re-organising what I want to keep, dumping the rest.
• learning about myself, what I can do, how much recovery I need, how to self-care.

Observations

I've not quite found my starting place yet. I've felt nadgy and sensitive since my last run on Sunday, not in pain, but I could be if I don't take care. I'm going to drop back a little in the running, allow myself a little more recovery time and find the place where I'm not sensitive and nadgy a day or two later.

But as the theme this week is about increasing intensity, I'm going to increase the intensity in the pre-hab sessions: more repetitions, holding each one for longer, building over the week.

I've already noticed that my sleep quality and quantity has increased over the past three weeks, along with improved mood. There's quite a lot of temptation to do more rather than stay with the plan, which is one of the reasons I'm setting it out.

Training Plan

Day	Run	Pre-hab
Monday	Rest	Rest
Tuesday	Rest	20 minutes - stride technique, posture, balance, 20 squats, 15 x 5 seconds clams, 10 x 5 seconds dead bugs
Wednesday	40 minutes walk run 5 x 4 minute cycles: 1 minute run, 3 minutes walking	20 minutes as above increasing reps by two-five.
Thursday	Rest (60 minutes walking in London)	Rest
Friday	40 minutes walk run adjusted according to outcome of last run, technique day	as Wednesday.
Saturday	Rest	Rest.
Sunday	40 minutes walk run adjusted according to outcome of last run	as Friday.