November Training Plan

So, here’s a thing I’ve been doing: I’ve been running 5k for time as my weekly hard run for the last several months. And the times have been improving. As in, I’m running at speeds I’d never run at before. (I’d do so much better at the APFT than I did back when I had to do it!)

Check out the October run time:

october5k

The November plan:

For core fitness, I’m starting simply by trying to expand my current plank-a-day workout to a 5m plank workout every day. I discovered that in this lifehack article (fun fact: all the photos are of women in revealing workout clothes… but when it comes time to teach you something, of course, there’s a man in the video)

Because I have had foot pain, I thought another good place to start was by resolving to do three of these activities each day (I might revise that down to two).

Lastly, as I’ve had a ‘function’ for my Tuesday runs (traditionally, they’ve been my hard runs — see this month’s planned hard runs below) I’ve decided to make Thursday my ‘goofy’ run, which is to say, I’m going to try and run while stopping intermittently to do other exercises. (Like this one, which I don’t think I could do in good conscience in my apartment.)

Here are the four Tuesday hard runs I have planned.

Hard runs:

  • Intervals: Max interval at 23:00 5k pace (4:36/km)
  • Mile repeats: Pace 4:36/km
  • Intervals: Max interval at 22:00 5k pace (4:24/km)
  • November 5k for time

I’ve really only resolved to try this monthly training plan thing this and next month. And this month is really mostly about experimenting with habit-forming. We’ll see how it goes.

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