This week seemed to be a bit easier, but in fact it was intensive. I started to have more rest days, so my plan for the future is to have at least 2 rest days each week (but preferably 3). This still means 4 to 5 days of exercise and I will soon start to plan my exercises more thoroughly. My goals in the next weeks are to work on longer runs (to run the whole hour in the near future and possibly 2 hours until the summer) and to speed up. Now I have been running at 8.5 km/h and Iwould like it to be 9 km/h and when summer comes I would like to be able to run at 10 km/h.
As you might have guessed I started to prepare for my first half marathon. As the half marathon I am training for is at the end of October, this will give me plenty of time to build up the stamina and speed. I am also planning to attend some 5 and 10 km runs that will give me some experience in “mass” running events.
Summary of week #13 is:
- 270 minutes (4h 30 min)
- 34.4 km
- 2247 burned calories
- 10 minutes of walking to warm up
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of walking
- 10 minutes of running at 8.5 km/h
- 10 minutes of incline walking (incline from 6.12%)
- 5 minutes of walking to cool down
7.5 km in 60 minutes and 518 calories burned.
This was one of the most intensive exercises I have done this year. 90 minutes of action and 60 minutes of running.
- 10 minutes of warming up
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 8.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 8.5 km/h and 1% incline
- 10 minutes of walking to cool down
I was glad that my heart beat didn’t go over 155 bpm and that the running part was not exhausting. Nevertheless I have felt heavy legs in the third running interval but managed to stick to the plan and run full 20 minutes.
Until the end I have burned 686 calories and ran/walked 11.6 km.
A great workout! And now that I know how much running I can do in one workout I plan to do it again and slowly be able to do longer and faster runs.
Here is a short summary:
- 5 minutes to warm up
- 15 minutes of incline walking (5-12% incline)
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of 12% incline walking
- 5 minutes to cool down
7.5 km and 585 calories burned.
Yesterday was rest day again and today I had another 60 minute workout on the treadmill.
- 10 minutes of walking to warm up
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of walking at 6.5 km/h
- 20 minutes of running at 1% incline and 8.5 km/h
- 5 minutes of walking to cool down
Altogether 60 minutes, 458 burned calories and 7.8 km. A good introduction into week #13.
