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Your best training plan

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This is an old Runner's World page already (it dates from 2007), but there's still a lot of good advice by Jack Daniels on it, like balancing easy and hard running (80 and 20 percent of weekly mileage respectively) and how long your long runs should be.

enter image description here Photo by Josh Biggs, taken from Runfaster5k.com

You can find the ten principles 'from a renowned coach [to] help you tailor-make the smartest training schedule' at Runner's World.

10K, workout #42

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This is the last workout before the race tomorrow, thus a short one.

The workout

5 strides, or, in other terms, 5 times 100m at maximum speed, a good, dynamic warming-up, 2K easy, then the strides with 100m recovery in between, and finally 1K easy to cool off.

enter image description here Photo by Tim Gouw on Unsplash

Afterwards

It's kind of weird to do such a short workout. 4K in total, 18 minutes - but it's good to get the legs working for a short amount of time. I enjoyed the workout and the strides were nice and fast (for me, that is), pace around 2:50/4:34 per km/m.

Workout data If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #41

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My legs are a lot less tired today. Still, I'm doing only a 12K long run.

The Workout

Today, I'm doing a 12K long run in heart rate zone 2 and I'm finishing with 4 strides to get some feeling of speed in.

enter image description here Photo by Dawid Zawiła on Unsplash

Afterwards

Running felt good. Cadence high (ehm, as was the pace, but nothing crazy), but the run felt natural and smooth, without much effort. Funny how you sometimes do not seem to get into the run, and sometimes it just happens, seemingly without effort.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

10K, workout #40.5

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Because I have a race on Sunday, and I sometimes feel a strength/core workout for days after, I did the weekly hour of strength training today. Plenty of time to recover. Not much else to say about, apart from the usual: it was hard and fun.

enter image description here Photo by Claudiu Pusuc on Unsplash

10K, workout #40

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I still feel my legs are tired from the track workout yesterday, so it's a good thing I'm doing an easy run today.

The Workout

Today I'm doing a 10K easy run in heart rate zone 1/2. Nothing fancy, except maybe for wearing new shoes.

enter image description here New Hoka's (Bondi 6)

I bought new shoes for long runs and opted for Hoka Bondi's, because of the low drop (4mm) and amount of cushioning (insane). I must say that I liked the feeling of the shoes – I was a bit afraid of having that 'wobbly' feeling due to the stack height, but the shoes felt very soft yet firm. What I didn't like, though, was the sizing. I have two other pairs of Hoka's (Cavu, ATR) and I ordered these shoes in the same size. Turns out they're much (!) too narrow in front, so a very tight toebox – a problem I have with the other Hoka's as well – but they also feel just a bit too small. I'm going to try to return them and switch over to either the wide version of the shoe, or a size bigger, or both. Why can't companies sort out the consistency of their sizing?

Afterwards

Back to the run. I could feel I was tired, but I managed to keep pace, cadence and heart rate constant. I had a long day at work, and sometimes that just gives me a kind of worn-out feeling.

Workout data

If you want to see the workout, check it out on Garmin or on Strava.

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