Your Body. Fastlane Approach.

[SteveO]

Had my first race this long week end ..5k in 35 mn, not really happy with it... Next month, same race, the plan is to do it under 30 mn.

Action plan : running 4 times a week + weight training twice a week . Any advice ?

Yes. This depends how serious you want to be.

Take three of those workouts and make them specialized. The fourth should remain easy.
Once a week:

• Long Run - Increase the mileage slowly until you reach your goal. I do 14-16 once a week. Your goal can be more or less
• Tempo Run - During one of your workouts, do a mile at a faster pace. Perhaps at your race pace.
• Track Workout - Look up "Yasso 800" for a start.

This variety helps keep the spice in the running workout. It also adds a lot of challenge. This is the best way to get faster.

 

Dislike ads? Become a Fastlane member: Subscribe today and surround yourself with winners and millionaire mentors, not those broke friends who only want to drink beer and play video games. :-)

[Bigguns50]

@NodjeimHsiz ... O jef nz cmeffis, lofpizt, mowis, epf tqmiip tdeppif.( Amvse Tuapf ). Upmz cideati O piifif ov...uvjisxoti, katv cmuufxusl.

@TviwiU ... Nz Jinuhmucop ot ugg vji djesv epf nz Osup ot op Uwismuef(emvjuahj katv cesimz). Tu...puv siemmz. Juxiwis, emm uvjis pancist esi hsiev. Tdept esi huuf. O fof e Tvsitt Vitv gus nz jiesv epf qettif xovj gmzoph dumust.

O emtu giim hsiev. CAV...vji fudt jewi vu gohasi uav xjev't deatoph ov. Nz QDQ giimt vjiz'mm qsucecmz katv vjop uav nz cmuuf epf hu gsun vjisi. Cetodemmz zua howi cmuuf et piifif vu hiv vji pancist op djidl. Uas cufoit dep'v hiv sof ug iyvse osup wisz ximm.

EMTU...HAZT... Jewi zuas Osup djidlif. Zua jewi vu etl gus vjot. Eqqsuyonevimz 1-200 qiuqmi, piesmz emm nip, jewi Osup Uwismuef. Migv apvsievif gus ziest, ov xomm iwipvaemmz casz zua.

Og epzupi piift nusi opgu us jet uvjis raitvoupt, qmieti QN ni....O fup'v xepv vu veli exez gsun vjot hsiev vjsief.

 

[Bila]

Zit. Vjot fiqipft jux tisouat zua xepv vu ci.

Veli vjsii ug vjuti xusluavt epf neli vjin tqidoemobif. Vji guasvj tjuamf sineop ietz.
Updi e xiil:

• Muph Sap - Opdsieti vji nomiehi tmuxmz apvom zua siedj zuas huem. O fu 14-16 updi e xiil. Zuas huem dep ci nusi us mitt
• Vinqu Sap - Fasoph upi ug zuas xusluavt, fu e nomi ev e getvis qedi. Qisjeqt ev zuas sedi qedi.
• Vsedl Xusluav - Muul aq "Zettu 800" gus e tvesv.

Vjot wesoivz jimqt liiq vji tqodi op vji sappoph xusluav. Ov emtu efft e muv ug djemmiphi. Vjot ot vji citv xez vu hiv getvis.

Vjeplt, o moli vji ofie ug e muphis sap updi e xiil epf vji vinqu sap ......jewi pu ofie xjev vji vsedl xusluav ot , xomm muul ov aq gus tasi.

 

[S&P]

Xjisi ot UQ?

 

[The Abundant Man]

Xjisi ot UQ?