Friday, January 30, 2009

ReStart .. Base Training and Core Strengthening!

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Base Training Phase - Feb/ March 2009
Starting my Base Trainings and Core Muscles Strengthening Routines from Feb 2nd till March end.

Objective :
* Improve my Stamina Base to get my body ready for Stamina Phase Workouts in April/May/June
* Improve Core Muscles Strength to be able sustain Faster Pace and stay Injury Free!
* Increase Flexibility and Stride Cadences.

Weekly Routine
@ 2 x weekday runs - 45 to 60mins
Easy Run ( Pace - 5:24 to 5:43 )
Steady Pace ( Pace - 4:49 to 4:58)
@ 1 x Track Workout
Striding - 6x 150m ( focus on cadence and running form)
Cruise Pace - 6x 800m ( 3:37 to 3:45 ) or 5x1000m ( 4:31 to 4:37) with 1-2 mins recovery
Followed by Swim 20-25 laps ( Easy )
@ 1x Weekend's LSD
20 to 28km ( Pace - 5:24 to 6:00 )
@ 2 x Core Strengthening Routine - 25 mins per session
@ 2 x Stretching Routine - 25 mins

Let hope that with a stronger BASE and CORE , i can gradually improve my Running Form and Economy! Stay Injury Free!!

2 comments:

Sling Runner said...

DO,

Excellent program, man! Moderately hard but will build a good foundation for the next training phases.

DO said...

Sling... i am taking easy this year.. will be working on the core and running economy. Maybe, by next year i am do a proper attempt for BQ!Congrats for your "big Win" at Valentine day last sunday!

Cheers

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