running-plan.md

Month 1-2: Foundation Building and Adaptation for Fasting

Goals: Establish routine, build endurance, adapt training for fasting.

Month 1 (Weeks 1-4) - Foundation Building

• Week 1-4:
  • Monday: Rest or light stretching/yoga.
  • Tuesday: Easy run (3 km at 9:30-10:00/km).
  • Wednesday: Rest or foot strengthening exercises.
  • Thursday: Easy run (3-4 km at 9:30-10:00/km).
  • Friday: Rest.
  • Saturday: Longer easy run (start with 4 km, increase by 0.5 km each week; pace: 9:30-10:00/km).
  • Sunday: Cross-training (cycling or swimming for 30 minutes).

Month 2 (Weeks 5-8) - Fasting Consideration

• Training During Fasting:

  • Move more intense workouts (like tempo runs) to after you've broken your fast in the evening.
  • Focus on hydration and nutrition outside fasting hours.
  • Include lighter activities, such as walking or yoga, during the day if you feel up to it.

• Weekly Plan:

  • Monday: Rest or light yoga (evening).
  • Tuesday: Easy run (evening, 4-5 km, pace: 9:30-10:00/km).
  • Wednesday: Strength training (evening, 30 min).
  • Thursday: Tempo run (evening, 3 km at 9:00/km).
  • Friday: Rest.
  • Saturday: Long run (evening, start with 5 km, increase weekly).
  • Sunday: Rest or light cross-training.

Month 3-4: Building Endurance and Speed

Goals: Increase distance, introduce speed work, continue adapting for fasting.

Month 3 (Weeks 9-12) - Fasting Ends Mid-Month

• Adjust the plan based on how you feel post-fasting.

• Weekly Plan:

  • Monday: Rest.
  • Tuesday: Interval run (5x400m at 8:30/km with walking breaks).
  • Wednesday: Strength training or yoga.
  • Thursday: Easy run (5-6 km at 9:30/km).
  • Friday: Rest.
  • Saturday: Long run (start with 6 km, increase weekly).
  • Sunday: Gentle cross-training or rest.

Month 4 (Weeks 13-16)

• Focus on race preparation, practice race pace.
• Follow the previously outlined plan for Month 4.

Month 5-6: Race Strategy and Tapering

Goals: Fine-tune race strategy, taper training, focus on recovery.

Month 5 (Weeks 17-20)

• Begin to taper training volume.

• Include race-pace practice and recovery focus.

• Weekly Plan:

  • Monday: Rest.
  • Tuesday: Short tempo run (3 km at 9:00/km).
  • Wednesday: Yoga or stretching.
  • Thursday: Easy run (4 km at 9:30/km).
  • Friday: Rest.
  • Saturday: Short, easy run (reduce weekly).
  • Sunday: Rest or light activity.

Month 6 (Weeks 21-24)

• Further reduce mileage.

• Maintain a few light runs per week.

• Focus heavily on rest, nutrition, and mental preparation.

• Weekly Plan:

  • Monday-Tuesday: Rest and light stretching.
  • Wednesday: Short, easy run (2-3 km).
  • Thursday-Friday: Complete rest, focus on hydration and carb-loading.
  • Saturday: Race day! Start at 9:00/km, adjust based on how you feel.

Race Week

• Monday-Tuesday: Rest and light stretching.
• Wednesday: Short, easy run (2-3 km).
• Thursday-Friday: Complete rest, focus on hydration and carb-loading.
• Saturday: Race day! Start at 9:00/km, adjust based on how you feel.

Additional Notes:

• Post-Fasting Adjustment: Pay attention to how your body feels and recovers after fasting. Adjust the intensity accordingly.
• Hydration and Nutrition: Crucial, especially around the fasting period. Focus on nutrient-dense foods when not fasting.
• Listen to Your Body: Adapt the training plan based on your health, energy levels, and foot pain.
• Hydration and Nutrition: Stay hydrated and maintain a balanced diet.
• Foot Care: Monitor your foot pain, consider seeing a specialist if it persists.
• Mental Preparation: Include visualization and relaxation techniques.