March 24, 2009

35 for 35 running regime

So, I am back at training this week and one of the things the great Doctor Gowans taught me was the idea of 30 runs in a row to get the legs going. I am going to go on a whim here and say I have come up with a specific set of work-outs that can suit a person of any fitness to either get into a training regime, or kick that last seasons run back into gear.

For the very unfit person, I would recommend 15 days of running 15 minutes a day, at a low intensity, that be under 70% of max heart rate.

For a moderately fit person, I would recommend 25 days of running 25 minutes a day, at a low to moderate intensity, so anywhere between 65 and 85% of max heart rate.

For a fit person getting back into training, I am going to try run 35 days, with 35 minutes a day, at a moderate intensity, so around my AeT levels again, but when I feel good, I am going to let it hang out a bit.

Today was day 3.

The idea is quite simple:

1. Routine creates the situation where its easier to get up in the morning.
2. The more regularly you run at the start of your season, the faster your body adapts to running, and the easier it is to add speed, hills and specific long runs at the peak of your season.
3. 35minutes for me is about 7km. 7 x 35 = 245km in my first “month” of training, purely out of running. I could run 4 days a week and run 12km a week, but this gives far more consistency.

Is anyone else up for the challenge?

2 Comments on “35 for 35 running regime

March 24, 2009 at 11:12 pm

Sounds like a plan and I need some motivation to get me going again.

Talk to me next week though, I still have a dozen marshmellow easter egg’s to finish …

March 25, 2009 at 6:53 pm

Fabulous… Count me in! 30 for 30 … but only in June. I’m taking April and May easy-peasy, but with Kynsna 1/2 in July, it’ll definately kick start my training again!


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