How is the motivation with winter settling in? Think about the long term and pick a goal as soon as possible to help and motivate you to get out the door. Remember that regularity is number one in sport.
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To help motivation in the winter, get in your car and drive to a nice spot to do your work-outs or just somewhere different. I love discovering places while I run. You can run anywhere around the world, that is one of the many great things about running…Try a close by beach, forest, national park, track, footy oval, hills. Your call, as long as it breaks your daily routine and brings a bit of excitement and fun into your work outs.
If you pick a hilly spot, warm up and warn down on the flat please so that you avoid injuries. Many times, I have picked to top of a (small) mountain as a goal and I tried not to walk at any stages. That is a good way to bring challenge into your work-outs and a good way to bring your fitness up. Hard core but very satisfying 🙂
Work outs. Always do at least 10min warm up. Walk if you like. Train every second days but you can do Pilates, yoga & stretching or other sports easy on days off
Mon 30min easy walk
Wed run 45min easy on the flat + soft surface
Fri 30min easy walk
Sun run 60min on undulated course in 10x2min at 80% x1min easy at 60%
Tue 30min easy walk
Thur run 60min Main is 5x200m hard x200m easy jog L1 (can be done on the track)
Sat 30min easy walk
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