Today I wanted to make my exercise more structured and make a long term plan for running. I searched the web a bit and finally landed on Polar’s web site https://www.polarpersonaltrainer.com/
This web page offers several training programs:
- General - Program duration 4 weeks
- Running 5K - Program duration 9 weeks
- Running 10K - Program duration 10 weeks
- Half Marathon 21K - Program duration 14 weeks
- Marathon 42K - Program duration 14 weeks
All these programs are based on your current activity - trainings per week, intensity of training and duration of training. So when you enter all these parameters into a web form and choose the training program you will be able to see all sessions in your online diary.
My program for Running 5K will last 9 weeks (it ends a week after New Year) and I will have 5 weekly training sessions. So altogether there will be 46 sessions and I will run over 25 hours.
I have a feeling I might run even more sessions or change some of them (in duration or intensity) and because these programs were created for outdoor runners I will try simulate them on treadmill the best I can.
On the web page https://www.polarpersonaltrainer.com/ you can also edit your exercises so that the statistics on the end will be correct and you can see some nice graphs of your program. Unfortunately I cannot load these sessions on my Polar ANX500 watch but still I think this is a valuable resource that will be able to motivate me until the end of this year.
So today my exercise looked like this:
- 10 minutes of warming up (walking) at approx 6 kmh
- 20 minutes of running at 9.8 kmh
- 10 minutes of cooling down (walking) from 6-4 kmh
I liked the longer warming up and cooling down. It make me feel like I really prepare to start running and later slowly lower my heart rate and stop when feeling I have cooled down.
My average HR was 141bpm and max was 173bpm, I ran and walked for 40 minutes and made 5 km (approx 3 running and 2 walking).
The diet today was also OK. Breakfast with milk and cereals, sandwich and a small cake for snack, and salad for lunch. I will skip the dinner tonight.
