Steady Build
Workout - Steady Build
- 15min @ 6'45''/km
- 10min @ 5'50''/km
- 3min rest
- 10min @ 5'50''/km
- 10min @ 7'00''/km
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Based on Why you should start training for your 2021 race NOW (and how) from This Messy Happy. The video is worth your time. Below are the essentials so you can start training right away.
Key points:
- Consistency is the foundation. Show up regularly. Avoid dramatic spikes in volume that lead to injury.
- The “tortoise” approach. Steady weekly or monthly increases beat rushing it like the “hare.”
- Goal-setting. Start at your baseline (say, 60 km monthly) and build toward your target (150-200 km in the month before taper).
- Recovery weeks. Three standard weeks then one lighter week at about 50% volume.
- Flexible weekly structure. Three quality sessions (not back-to-back) plus a longer run on the weekend.
Workout example (all distances in kilometers):
- Pick a monthly target, e.g. 100 km.
- Split across 4 weeks:
- Weeks 1-3 (standard): 28 km weekly: two 8 km sessions plus a 12 km run on the weekend.
- Week 4 (recovery): 16 km total: two 8 km runs or one easy 16 km session.
- Gradual overload. Start at 60 km/month (3 × 5 km runs). Add about 10 km each month up to 150-200 km the month before taper.
- Customize paces. Use the Pacing app to set easy, steady, and long-run paces based on your fitness, and fine-tune as you improve.
Closing note: Pick a race that excites you, commit, and start training with the tortoise method. Adjust weekly distances and paces in the Pacing app to fit your life.