This is my training plan for month of December, I have been trying extremely hard to improve my performance in running as well as other sports ability but I have not seen any special improvement from me. Sometimes, I feel that during training I do well, but in the race, I tend to destroy myself.
Plan as follow :
Week 1 (1,2,3 Dec)
Tuesday : Interval - 400m x 12 (5 Minutes) - 1.30
Wednesday : Hill Training - 150m x 8 - 0.40
Thursday : Tempo - 2.3km x 4 - 48 minutes
Week 2 (8,9,10 Dec)
Tuesday : Interval - 800m x 6 (5 Minutes) - 3.15
Wednesday : Hill Training - 200m x 8 - 1.00
Thursday : Tempo - 2.3km x 4 - 48 minutes
Week 3 (15,16,17 Dec)
Tuesday : Interval - 1600m x 3 (5 Minutes) - 7.00
Wednesday : Hill Training - 200m x 8 - 4.00
Thursday : Tempo - 2.3km x 4 - 48 minutes
Week 4 (22,23,24 Dec)
Tuesday : Interval - 2400m x 2 (2 Minutes) - 10.30
Wednesday : Hill Training - 150m x 8 - 4.00
Thursday : Tempo - 2.3km x 4 - 48 minutes
Week 5 (28 Dec)
Monday : Interval - 1 Mile Trail - 5.30
Hopefully this plan helps me, it seems to be an extremely difficult task to achieve, but I will try it out! hope can see special improvement in the end of the month.
2 comments:
please don't forget strength training after your run. target shoulder and leg. trust me .... it works & proven in my pbim09. recovered in 3 days liao!!!
jue. noted! hope all these tns training help me. will focus more on der rubber band training
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