Having looked at your recent training there were two things which stood out.
- You are running really well already and that’s great news for the goal at HHM.
- You are doing all the right things, just not often enough.
Consistency is the most important thing when it comes to fitness. So if we can get you running 3 times a week, every week (almost) then you should start to see those gains.
The structure is quite simple. One interval (efforts) session a week. That can be track on a Monday, my Tuesday group, or even a parkrun.
An easy run (easy is a relative term, no run is truly easy, it’s just easier than efforts), which could be the Wednesday Horntye group if availability allows it.
Then the long run. I feel your endurance is already quite good, and why I jumped straight in with the 2 hour run. If you find that challenging then drop the pace, a little bit of walking at first too is also fine. Time on feet is good right now.
The beauty of this plan is you can do all 3 runs with the club if you want. Running with others is so much better.
Once we reach week 5 I’ll start adding some strength and conditioning, we want to ensure we don’t do too much too soon, hence why that comes into action later in the plan.
I’ve included the weekly swim on Friday’s which is a nice extra to boost the cardio.
I think there are elements of your running form we can improve. This can take time and I would never recommend any drastic changes. I’ve been training for 7-8 years now and am always looking to work on and improve my form.
But it would good for you to have that understanding of what good running form looks like and slowly make those changes to improve your efficiency.
It might be we get a 1-2-1 booked in, or I can check on your form at track.
That’s all for now. Welcome to the Team. I’m excited to work with you and if you can be consistent on a weekly basis I think you should be able to run sub 2:10 comfortable at Hastings Half in 12 weeks time.
