Join Me For My Month of Madness!

You may have seen my November training plan already, and thought it might be fun to also increase your fitness this month, so why not join me in this month’s training plan! Starting tomorrow with some intervals 😉

I’d love to see how you’re progressing and how the training plan is working out for everyone else, so let me know in the comments how you’re feeling, or find me on Instagram @thecrappyrunner to keep up to date with how I’m going and share your own story with me!

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November Training Plan/Challenge!

November’s focus: Endurance, conditioning (losing body fat %), consistency

Week 1:
Monday – 5km regular pace  — COMPLETE
Tuesday – intervals  — COMPLETE — + extra 2km run
Wednesday – 5km regular pace —COMPLETE —
Thursday – 20 min tempo run (fast) –COMPLETE–
Friday – 5km regular pace / can be interchanged with Saturday long run –COMPLETE–
Saturday – 7km “long” run –COMPLETE– (8KM)

Total: 27 – 30km

Complete: 29.9km / 27-30km

Week 2:
Monday – 5km regular pace
Tuesday –  intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 8km “long” run

Total: 28 – 31km

Week 3:
Monday – 5km regular pace
Tuesday – intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 9km “long” run

Total: 29 – 32km

Week 4:
Monday – 5km regular pace
Tuesday – 5km intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 10km “long” run

Total: 30 – 33km

Insta I’m on Instagram! Check me out at @thecrappyrunner

Monday Run Log: Rainy Run

Day one of my November Training plan!

November Training Plan

Monday week one: 5km steady pace run

Setting: Straight up a local ridge and back down (33m elevation)
Distance: 5.17 Km
Time: 37:55
Average Pace: 7:20 /Km
Tunes: Spotify Playlist: “Zombies, Run!” by RIAVEG8  (As you can see, I don’t change it up much once I’ve found something that works)
I am also up to Season Two of Zombies, Run! So that has been keeping me pretty motivated, as I want to catch up.

The Run: After my Goal Setting post yesterday I couldn’t back out of this one today, the first day of my November plan to improve my endurance! So I had to do it, even though it’s miserable rainy spring weather. I ended up feeling surprisingly good by the third km and kept a steady pace for the last two km’s.

Thoughts:

  • So many puddles
  • This spray jacket is getting warm
  • Thank god, it’s stopped raining!
  • Up-hill is the worst
  • I really need to pick up the pace
  • Wohoo! Finally feeling like a runner again!

 

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We’re all Tina

Setting Goals: November

November has been the month for me to return to running. After a successful few months from July to September I was training regularly, and preparing for the 10Km race that I participated in, but once that was over I seemed to lose all of my drive.

Obviously, it makes sense, the competition and the challenge was over, so I didn’t have to push myself anymore. I’ve seen it all over the internet, that once you’ve reached a goal, the best thing you can do is set another one ASAP!

Well… I didn’t. I got lazy, and I allowed my fitness to slide, again.

So now that I’m reinvigorated, I’ve decided to set some real (achievable) goals for this month leading up to a proper training schedule for a half marathon in April.

 The Schedule

November’s focus: Endurance, conditioning (losing body fat %), consistency

Week 1:
Monday – 5km regular pace
Tuesday – 5km intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 7km “long” run

Total: 27 – 30km

Week 2:
Monday – 5km regular pace
Tuesday – 5km intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 8km “long” run

Total: 28 – 31km

Week 3:
Monday – 5km regular pace
Tuesday – 5km intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 9km “long” run

Total: 29 – 32km

Week 4:
Monday – 5km regular pace
Tuesday – 5km intervals
Wednesday – 5km regular pace
Thursday – 20 min tempo run (fast)
Friday – 5km regular pace / can be interchanged with Saturday long run
Saturday – 10km “long” run

Total: 30 – 33km

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#ENDS