Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).
This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.
In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.
Here it is. 💪🏼
- 50 Pike Push-Ups
- 225s Low Plank
- 200 High Knees
- 225s Wall Sit
- 75 Triceps Dip
- 5 Shoulder exercises with progressive weights
- 105 Mountain Climbers
- 120 Sit-ups
- 60 High Plank Knee-to-Elbow
- 150s Low Plank
- 60s Low Side Plank Left
- 60s Low Side Plank Right
- 5 Biceps exercises with progressive weights
- 110 Jumping Jacks
- 90 Push-Ups
- 90 Squats
- 90 Leg Raises
- 5 Chest exercises with progressive weights
- 220 Jumping Jacks
- 80 Tuck Jumps
- 120 Rockstars
- 90s Low Plank
- 90s Low Side Plank Left
- 90s Low Side Plank Right
- 60 Push-ups
- 80 Jumping Jacks
- 60 Up Downs
*It is very important to warm-up before each workout and followed by stretching.
Yes, I ❤️ Planks and you should too 👍🏼
Happy Workout. Happy Running. 😀
Recovery days are just as important as training days. After you workout, your body begins to rebuild, getting fitter and stronger. Active recovery works best for your joints and muscles, so move around and stay loose.
14 runs | 11:28 hours | 126.1 kilometers
The month of March went exactly as planned. Not only did I follow my training plan sincerely, I almost ended up doubling the no. of kms run from 68.22 kms in February to 126.1 in March.
Mostly, my runs were at my General Aerobic (GA) pace of 06:15 – 05:45 mins/km (some of them slightly quicker than that – but I prefer training at a slower pace). Occasionally my GAs formed a Negative Split (i.e. running first half slower than the last half) and I think it is one of the best way to end any race stronger
At times, I mixed the GA runs with Speed runs; starting with a warm-up, followed by 10 x 100m interval of Speed run (as fast as I can) and ended the session with a Cool Down.
I also ran a couple of runs at my Lactate Threshold (LT) pace of 05:15 – 05:00 mins/km. Again, warming up at the start of each run followed by some kms at LT pace and ending with a much needed Cool Down.
Weekends were mostly recovery runs at an easy relaxed pace.
9 runs | 6:11 hours | 68.22 kilometers
Last year, I started with my routine running in the month of April and SCMM, 2017 training plan in mid-September. It did work well for me to some extent, but then it was also one of the main reason why I fell short of running 1200 kms in 2016. I clocked 10 runs in 5 months covering only 78 kms (2 runs in Feb, 1 run in March, 4 runs in May, 1 run in June and 2 runs in August) and then I covered up 800 kms in the remaining 7 months (too much to catch up with). I was nor sincere – nor regular with my running.
In contrast, I chose to train through out the year in 2017. My annual running cycle began this year in February and would end with SCMM in January, 2018.
I began with a “thrice a week plan” (phase 1) starting with 24 kms in the first week, with an increment of 1 km each week for the next 16 weeks. It covers mostly Short, Interval and Recovery runs.
For Interval runs, every km I run, I split it into equal half, starting with a Recovery run at a very slow pace followed by a speedy run, wherein, I try to push myself as hard as I can.
Interval runs are so much fun and are one of the best ways to reinvigorate yourself.