Training Plan for Day 23

Objective:

• Improve aerobic and anaerobic capacity

• Enhance speed and endurance

Photo by Tikkho Maciel on Unsplash

Duration:

• 1 hour 15 minutes

Heart Rate:

• 75-80% of maximum during intervals

Distance:

• Approximately 6-8 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 (65 minutes):

• First 20 minutes: Easy, conversational pace

• Next 5 minutes: Increase effort to 75-80% HR

• Next 3 minutes: Maintain 75-80% HR

• Remaining time: Return to easy pace

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 if needed, 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