Pulse E1NWWF · September 12, 2024 · 2 min
🏃♂️ Sub-40 10K: My 14-Week Training Plan for the Silverdale Charity Run!
Six weeks to go, one sub-40 target and absolutely no room for aimless laps.
Hey guys (and ladies, of course), exactly six weeks from now, it’s time for the annual Charity Run around the campus lakes. I’m still seeing way too many students just aimlessly running laps on the track without any proper periodization in their macrocycles. If you really want to break the 40-minute barrier, you need to stop doing those endless slow-distance runs. All they do is wreck your fast-twitch muscle fibers (type IIx).
My current plan for boosting VO2 max
Monday: 4x 1200m at threshold pace (heart rate zone 4, around 174 bpm), with 2 minutes of easy recovery between reps.
Wednesday: 12K progression run. Start at 5:00/km, then pick up the pace by 10 seconds every 2 kilometers until you finish at 4:10/km.
Friday: Strength training (focus on plyometrics, Bulgarian split squats, and calf activation).
I’ve noticed I recover faster since I started shutting off all screens cold turkey at 10:00 p.m. and drinking two glasses of water with Celtic sea salt as soon as I get up at 5:30 a.m. to keep my electrolytes balanced. Anyone want to train with me? I created a Strava group called “Silverdale Pacers,” so add me there. Drop your current target times below! ⏱️🔥
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🏃♂️Race report: strategy good, circumstances mid
Well. Charity Run done. Official time: 41:17. Obviously not the sub-40 I was targeting, and yes, I know at least three of you are going to remind me that I said anything over 40 meant the training block had failed.
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