The third training week of my preparation for the half marathon and marathon is over.
This week was originally planned to end in a cycle of 3 weeks, the emphasis of which was on the exercise "multi-jump uphill".
However, due to the appearance of slight pain in the periosteum and Achilles tendon, I had to quickly revise the program and do a week of slow crosses so that the injury does not worsen.
Usually, if you navigate in time, then a slight pain goes away in a week. This time it took 5 days.
On Monday, I nevertheless decided to do many jumps, but at a low pace and half as much in volume.
Then he was engaged only in slow jogging, while always using an elastic bandage in the area of the Achilles tendon. One day focused on strength training. Strengthened the Achilles tendons and calf muscles.
On Saturday I felt that there was practically no pain. Therefore, in the morning, according to a new plan, I completed a 10 km cross at a pace of 4 minutes per kilometer. And in the evening I decided to try a little speed work. Namely, perform a fartlek 10 km, alternating slow and fast 1 km runs.
As a result, the average time of slow kilometers was around 4.15-4.20. And the speed of the tempo segments gradually increased, starting at 3.30 and ending at 3.08.
The condition was good. There was practically no pain. Only slight discomfort in the periosteum.
The next day, according to the plan, there was a cross for 2 hours. I decided that if I felt allowed, I would run more.
In total, we covered 36 km with an average pace of 4.53.
For a week, the total volume is 110 km, due to the fact that one day was devoted entirely to general physical training.
The next week, I start to actively include GPP and long crosses. As long as the weather allows interval training, I will try to run fartlek regularly.
I will definitely work on tempo crosses.
Accordingly, the task of the next three-week cycle is to work on improving running technique through general physical training and a large number of crosses at a slow and medium pace, at which you can devote a lot of time to working on the technique, and not think about the pulse and breathing.
