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Training for the Edinburgh Great Winter Run

Holyrood Park

Holyrood Park by Richard Waugh

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

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