Heya! Two weeks ago I started with interval training. After a week of 6x 400m , a week with 8x 10 sec sprints, I got a 9x 15 sec sprint workout today.
Last week I commited myself to achieving a sub 3 hour marathon in 2026. Setting this goal helps me to mentally increase my trainingsload and commit to losing some weight while gaining strenght (I want to lose 10 - 12 kg). Sounds like fun right?
Well, after yesterday 28 km cycling and 1h strenght session, I was not that eager to cycle another 30 km and do sprinting intervals today! While it may sound counterintuive not to have a rest / easy day in between , it actually helps due to the delayed onset muscle soreness (DOMS) will probably just kick in tomorrow (after 24 - 72h) so 2 heavy workouts in a row should be more productive.
My food this week was sober but nice, loads of protein - had a nice chickensalad and some skyr with a few walnuts,
Cycling from an to work (inspired by the spinning suggestion from @unitmaster | thanks! 🙏) added some extra zone 1 - 2 training!
Plus it provided a nice morning view!
Back to running!
My training was as followed;
Part 1
- 15 min warm up @ zone 2
Part 2 (repeat 3 times)
- 15 sec all out sprint
- 3 min recovery jog (@ zone 1)
- 15 sec all out sprint
- 3 min recovery jog (@ zone 1)
- 15 sec all out sprint
- 5 min zone 2 easy run.
Part 3
After the last set the 5 min zone 2 easy runs became 10 min to cool down a bit
The route I took today was just a lap around some larger farm land. While there was strong headwind during the first 5 sprints, I had side wind in sprint 6 and a nice push in the back in the last 3 sprints!
Happy running!
I'm glad I could inspire you to do some cycling! 28KM is a long way! Is that one way to work or including back and forth?
When we do spin class, I can usually just hit about 14-16km (9-10 miles) for a 45 minute class if I push myself hard.
One was is +/- 14 km to the office.
As I just have a city bike and had all my bags with me, it was quite a challenge to arrive at work without sweating too much haha!
Oh yeah, that sounds like it. Is that about 45-60 minutes of riding for you each way?
Hope you have a shower at work, haha!
Yeah, roughly 45 min!
They do have a shower at work, but I can't make that with the time where I need to help the kids to prepare to go to school and my first appointments. So I basicly cycle slowly to work and just try to push it a little bit on the way back.
Basicly regardless of the training benefits, it was also way more fun than to take the car for that short distance. Felt refreshed at work!
!DUO
That's great, so glad to know that! 😀
The weather just seems nice for a good run!
It’s a good thing you had some good protein and nuts.
!PIMP
@hopestylist here!
Thank you!!