Training Overhaul (Part 1): June and July 2024 Training Log
I completely overhauled my training over the past two months. It’s been beneficial and a lot of fun.
Previously, I did lots of high volume training and ran 100+km per week, mostly in Zone 2 (70% of max heart rate). You can see prior training logs for more info.
Over the past year or so, my goals were to increase my volume, and I was able to run some weeks at 130-140km/week of mileage. I did double runs on most days and my body adapted to the volume. Most importantly, I didn’t get injured. Running became much easier over time.
But I also plateaued. I threw in some speed workouts here and there, but my Zone 2 pace remained roughly 5:15/km at 130BPM heart rate. Anything faster than a 5:00/km pace felt uncomfortable and my VO2 max remained constant. In many ways, this was good. My body adapted to high volume and longer distances became easier. The second run of the day was often easier than the first.
Earlier this summer, I decided to overhaul my training. I wanted to change three things:
Vary my training
Increase running speed per KM and improve VO2 max.
Build strength
Here is how I changed my training.
Threshold sessions. In addition to cutting training volume, I incorporated more threshold training workouts where I increased my pace per kilometre. I tried to run closer to 4:30/KM pace rather than 5:15/KM pace. Initially, this was brutal. But it became much easier over time. In the next blog post, I’ll share more info about how thresholds have helped me improve my speed significantly.
Weight training to build strength. I incorporated more lunges, leg extensions, ham string curls, calf raises, kettle bell swings, and other lower body exercises to build leg strength. I also did much more core work as well as upper-body work (chin-ups, flat and incline bench press, dips, push-ups, etc.). I also incorporated drop sets into workouts. I still cannot believe how much this improved various aspects of my training and helped me identify weaknesses I did not know were present (read part 2 of this blog post for more info).
Cross-training and rest days. I implemented more cross-training into my weekly schedule, especially biking, swimming, and interval work. I also took more rest days, after which I (surprise surprise) saw the biggest training improvements.
Changes to fuelling and recovery. I also changed some of fuelling and recovery. Previously, I would eat a late breakfast and an early dinner. I would usually skip lunch. But I was training at such a high volume that I had a tendency to over-eat, especially at dinner. I switched to eating a larger number of small meals throughout the day and increased my protein intake, which has also helped a lot. I also started taking more electrolytes given the heat and humidity this summer.
In part 2 of this blog post, I’ll show some graphs and data that illustrate how more weights and threshold sessions have helped me build speed and strength for running. Stay tuned!
All views expressed in this blog are my own and do not constitute any form of medical, nutritional, physiotherapy, or other type of advice.
They do not represent — and are not endorsed by — any academic institution.
