For all those new here, hey — I’m Leon :). Got a 10k charity race coming up and wanted to bring you along with my training. Plans will be available for you to follow along if you‘d like.
Race date: 23rd October 2022
All in all a good week… I managed to increase my running distance AND lower my average pace! My muscular endurance has improved since doing the leg workouts — hands down. I’d like to see specific hip flexor and quad exercises and make a plan based on that. Along with right knee strengthening.
My left calf is still giving me problems, but nothing serious I think. I’ve had more baths to relax and that seems to be helping.
Monday — Outdoor Walk | Endurance
Friday — Outdoor run | Endurance
Saturday — Upper Body | Strength & Walk | Endurance
Sunday — Bootcamp | Endurance
Monday Walk:
Fancied a spontaneous walk to relax and clear my head — was lovely.
Friday Run:
Last run (1st Oct): 8.67km ~ 48:49mins ~ average pace of 5'38"km.
This run (7th Oct): 8.75km ~ 45:34mins ~ average pace of 5'13"km.
To be honest, before the run I said “I’ll have a chilled run” and I thought it was. Looked at my apple watch and couldn’t believe how much I improved. Not to mention I battled the RAIN during the last stretch.
Saturday:
I wanted to give my legs a rest from the run the other day so I focussed on the upper body. Here’s how it looked:
- Started with a treadmill run (6mins)
- Main workout
- 15mins of core
- 5 sets of Poliquin Step ups 14 reps
Finished the day with a short walk which was relaxing. A bit of a duel workout today:
Overall really happy with today
Sunday:
First time doing this in 2 weeks but I think I’ve held my own. I even upped the weights so I’m getting stronger:
I’ve surprised myself this week. Hot baths, a week recovery, eating right has all helped me recover. I’ve actually come back stronger!
