I mentioned previously that I’m training for the Great Winter Run in Edinburgh. This is a 5km run around Holyrood park in Edinburgh that I’ve entered for the last few years. This will be the third year running that I’ve entered, and I like it since it shows how much (or little) I’ve improved over the year.
The question I’m trying to answer this year is – “How little running do I need to improve my time?”
Checking over my diary I’ve only run 5km or greater 4 times over the last 3 months. There was also a period of over 5 weeks over October through to December where I didn’t run at all, but concentrated on lifting heavy weights. However my 5km times have barely changed while I have greatly improved my muscular strength and endurance.
What I have replaced most of my steady state running with over the last month is interval training and metabolic conditioning workouts (a potent combination of strength and cardiovascular training).
A typical week of training at the moment might look like:
- Intervals 6 x 400m
- Run 5km
- 20 minute metabolic conditioning workout
- Heavy lifting day
- 20 minute metcon workout
It will be interesting to see if I can beat my time from last year when I race next Saturday.
Workout: 5km run