Jan here. After a longer Christmas and New year holiday without exercise (due to weather and road conditions at the countryside where I was) I had gained a bit over 5 kg(!) and soon thereafter managed to catch a cold which took about three weeks(!) to get over.
Enough whining.
I am happy to report that I am now finally back in training and have been running twice this week.
Last year was very focused on rowing. This year I would like to run at least one half marathon.
Naturally heavy (thick bones...), an extra five kilos after Christmas and not having run for a long time is usually a good recipe for getting knee and&or other issues when starting to run. So, with that in mind, I constructed a running program with about 10% length increase each week up until the 21.1 km (half marathon) distance.
Starting at 4 km, the plan to take me to half marathon distance level looks like below:
I can run multiple times per week, but at least one of those runs should be as long as mentioned in the table above and none of them longer (which is an easy temptation). And, yes, I cheated by not shifting the program during my illness and hope not to suffer from that. Time will tell.
Motivational help comes from using my Suunto sports watch, even if they have managed to change the app into something which is not yet fully ready, but looks promising. Other people I know prefer other - less advanced - brands.
One goal on the way is that by end of March I'll join my friend Lars on his Sunday 10 km run. I am looking forward to that and will keep you posted every now and then on how things are progressing.
Enough whining.
I am happy to report that I am now finally back in training and have been running twice this week.
Last year was very focused on rowing. This year I would like to run at least one half marathon.
Naturally heavy (thick bones...), an extra five kilos after Christmas and not having run for a long time is usually a good recipe for getting knee and&or other issues when starting to run. So, with that in mind, I constructed a running program with about 10% length increase each week up until the 21.1 km (half marathon) distance.
Starting at 4 km, the plan to take me to half marathon distance level looks like below:
| Week | Long session length [km] | Weekly increase | Status |
| 14.01.2019 | 4.0 | 10% | DONE |
| 21.01.2019 | 4.4 | 10% | DONE |
| 28.01.2019 | 4.8 | 10% | Sick |
| 04.02.2019 | 5.3 | 10% | Sick |
| 11.02.2019 | 5.9 | 10% | DONE |
| 18.02.2019 | 6.4 | 10% | |
| 25.02.2019 | 7.1 | 10% | |
| 04.03.2019 | 7.8 | 10% | |
| 11.03.2019 | 8.6 | 10% | |
| 18.03.2019 | 9.4 | 10% | |
| 25.03.2019 | 10.4 | 10% | |
| 01.04.2019 | 11.4 | 10% | |
| 08.04.2019 | 12.6 | 10% | |
| 15.04.2019 | 13.8 | 10% | |
| 22.04.2019 | 15.2 | 10% | |
| 29.04.2019 | 16.7 | 10% | |
| 06.05.2019 | 18.4 | 10% | |
| 13.05.2019 | 20.2 | 10% | |
| 20.05.2019 | 22.2 | 0% |
I can run multiple times per week, but at least one of those runs should be as long as mentioned in the table above and none of them longer (which is an easy temptation). And, yes, I cheated by not shifting the program during my illness and hope not to suffer from that. Time will tell.
Motivational help comes from using my Suunto sports watch, even if they have managed to change the app into something which is not yet fully ready, but looks promising. Other people I know prefer other - less advanced - brands.
One goal on the way is that by end of March I'll join my friend Lars on his Sunday 10 km run. I am looking forward to that and will keep you posted every now and then on how things are progressing.
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