Ny plan

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Hi coach

I have up until 3 weeks ago followed my running program and the plan was to run HM on 1. may at a time around the 1:40. The last 4 weeks I have been suffering from Shin inflammation, and therefore has my training been unstable (I´ve been completely løbefri in 2 weeks).

I am injury-and painless now.

I would still like to run HM on 1. in may, but the time is not so important. I will Max train 3 times a week until the race.

Can we regulate my level, so I can get started again without getting injured again? What time do you recommend that I run after (based on my past performance, current form, etc.)?

Thanks in advance.

Best greetings from

Its

Sine Sloth

Hi Its,

I have adjusted your plan so that it only contains the aller-main workout. Tibia membrane inflammation can be bad over a long time and therefore there is a risk of it coming back through this workout. You must seek to work out on the soft mat-hard concrete pavers are the worst. But be an optimist when shine´s membrane inflammation a time is over, it never comes again. It is a typical injury from increased long-distance training and volume until the tissue in the tibia has built up enough strength.

If you during exercise marks the coming return should you run a bit slower and possibly short trip or break it into 2 run days.

Good training and good recovery
Your coach

Coach

Hi coach

Thanks for the adaptation. One question more: I´ve not really possible for the large hill training-can I do interval training instead?

Best greetings from

Its

Sine Sloth

Hi Its,

Interval training may be a little too tough a replacement for Hill training. Hill training gives you an extra strength because we get a little pace pressure and little tempo variation in, which can be used in races where one tries to hang on to others, or move up to the next runner, etc.

Hill training has to be understood as either trays or other form of extra resistance. It can be heavy terrain a la sand, high grass or you can press the tempo a little extra. The latter is the easiest. In each training zone Z1, Z2 etc is there an interval you can run within fx 6:09-5:30/km, as in your Z2. The press means that you then try to put you at 5:30. You can also run 5:30 in the long stretch and then 6:09 in the short stretch. It will be similar to backs up and down. Say your plan eg 9 min transadddot Z2, you can of course run 4 min 5:30 6:09 and 4 min, 1 min 5:30.

Alternatively, we need to completely change your plan, so it is free of hills. To what suits you best.

Your coach

Coach

Hi coach

Thanks for your reply!

I´m best to follow your instructions carefully, which is why I prefer to change the plan entirely and take the Hill training out. If necessary, you can easily add a little interval training into-I am happy and have good experience with-particularly with the long intervals, I think there are good WINS.

Best greetings from

its

Sine Sloth

Hi again coach

I´m keeping just the program as it is:-)

MVH Its

Sine Sloth
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