Half marathon block - Week #3
Summary
The week started meh with a lot of soreness, but ended quite nice. Four running sessions, two Pilates sessions and one strength training session.
~35 km in total. 5km more than last week due to the addition of the easy run.
2024-04-02
Steady run on the treadmill. It honestly didn’t feel right, my legs were sore. I guess I didn’t have enough time to recover from the previous week. Also, I tried a new gel, so I wanted to be near a WC, hence running at the gym :P
- 10’ in zone 2
- 5 sets of 4’ at 5’00/km & 2’ at 6’40/km
- 5’ in zone 2
One hour of Pilates in the evening.
2024-04-03
Easy 35' run, short run on the treadmill. Just to put some kilometers on top. Still a little bit short
2024-04-04
Hills. Lovely day, perfect to get all sweaty. Not going to lie. It was hard. I was panting at the end:
- 15' in zone 2.
- 5 times: 1' of progression with 30" of slow run to recover.
- 5 times: 100m up hill.
- 2' slow run.
- 5 times: 100m down hill.
- 5' of zone 3.
- 10' of cool down.
One hour of Pilates in the evening.
2024-04-05
Strength training, I was wasted at the end:
- Warm up: 10' at the elliptic trainer.
- Superset
- 4x(12-10-10-8) Bench press.
- 4x8 kettlebells deadlift.
- 15' AMRAP:
- 10 squats with sandbag
- 12 plyometric Bulgarian split squats.
- 10 lunges with medicine ball.
- 10kcal at the ski-row machine.
2024-04-07
Long run. I was scared about this one. Not because of the distance (14km), but because I didn’t sleep well that night, and I was sore all week long. But it went extremely well. I really enjoyed it.
- 2k at 5'50"/km
- 3k at 5'30"/km
- 4k at 5'15"/km
- 3k at 5'50/km
- 2k Cool down.