Running festival training diary

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KEY word this week is recovery. Training does not get you fitter; it is the recovery after training which makes the gains.

Training stresses the body and when you rest, the body recovers and bounces back a little higher than before. Without rest or recovery, there is no improvement.

The principle of stress then recovery, means you should never have two hard days in
succession.

It also means easing back every few weeks to allow the body to consolidate the gains made.

This week is an ease-back week where you reduce the amount of running — it is the volume which has been reduced, not running pace — by now you should be able to sustain a faster pace than you managed four weeks ago or run longer without having to walk.

Marathon
Monday: Rest or 20-minute brisk walk; Tuesday: 30 minutes; Wednesday: 40 minutes; Thursday and Friday: rest; Saturday: 10 minutes easy, 20 minutes steady, then 10 minutes easy again. The steady 20 minutes should be run at the fastest pace you can carry on a conversation. Sunday: 40 minute easy. Avoid the temptation of going further — this is a recovery week remember.

16km
Monday: rest; Tuesday: 20 minutes; Wednesday: 40 minutes; Thursday and Friday: rest; Saturday: 30 minutes of fartlek — run as you please. Fartlek is the Swedish word for speed play, so play at it. Sunday: 40 minutes.

10km
Monday: 20 minutes; Tuesday: rest; Wednesday: 30 minutes; Thursday and Friday: rest; Saturday: 20 minutes; Sunday: 30 minutes.

5km
Monday: 20 minutes; Tuesday: rest; Wednesday: 30 minutes; Thursday and Friday: rest; Sunday: 30 minutes.

Enter the Southland Festival of Running at www.southlandfestivalofrunning.co.nz/

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