Day 22 Training Plan

Photo by Jenny Hill on Unsplash

Objective:

• Improve aerobic capacity

• Build endurance

Duration:

• 1 hour

Heart Rate:

• 65-70% of maximum

Distance:

• Approximately 4-6 miles

Warm-up (10 minutes):

• Activity: Brisk walk or light jog

• Dynamic Stretches:

  • Leg Swings: 10 reps per leg

  • High Knees: 30 seconds

  • Butt Kicks: 30 seconds

  • Arm Circles: 10 reps per direction

Main Run (50 minutes):

• Pace: Easy, conversational pace

• Focus: Relaxed breathing, good running form

Cool Down (5 minutes):

• Activity: Slow down to a walk

• Static Stretches:

  • Calf Stretch: 30 seconds per leg

  • Hamstring Stretch: 30 seconds per leg

  • Quad Stretch: 30 seconds per leg

  • Hip Flexor Stretch: 30 seconds per leg

Hydration and Nutrition:

• Before the run: Drink a glass of water and have a light snack, such as a banana or a granola bar

• During the run: Carry water, especially if it’s hot outside

• After the run: Rehydrate with water or a recovery drink. Eat a balanced meal within an hour to aid recovery, including proteins, carbs, and healthy fats

Recovery Tips:

• Rest: Ensure you get adequate sleep to allow your muscles to repair

• Nutrition: Eat balanced meals to support recovery and replenish energy stores

• Listen to Your Body: If you experience any pain or discomfort, consider taking it easy and consulting a professional if necessary

By following this plan, you'll continue to build endurance, improve your running efficiency, and stay on track with your 50k or marathon training goals. Keep up the great work!