Training plans

Weekly Training Plan – My Personal Routine

Here’s a snapshot of my current training week. It’s just a glimpse of the full structure I follow, but it gives you an idea of how I combine consistency, discipline, and recovery to stay in peak shape while balancing work and family life.

Monday – Easy Run

  • Distance: 10–12 km
  • Heart Rate: Zone 2 for me 130-135 bpm
  • Purpose: Active recovery and building aerobic base

Tuesday – Speed Intervals or Tempo Workout

  • Example: 8x400m @ 4:15/km pace with 300m jog recovery
  • Plus: Warm-up & cooldown (2–3 km each)
  • Purpose: Improve running economy and speed

Wednesday – Easy Run

  • Distance: 10–12 km
  • Heart rate: 130-135 bpm
  • Purpose: Aerobic base

Thursday – Structured Workout (Threshold or VO2 Max)

  • Example: 5×1 km @ 4:25-4:30/km
  • Plus: Warm-up & cooldown
  • Purpose: Build endurance and lactate tolerance

Friday – Recovery or Rest Day

  • Sometimes just a light jog or walk depending on fatigue levels

Saturday – Long Run with Pace Variation

  • Distance: 18–24 km
  • Focus: Mostly Zone 2 with short pickups in Zone 3 (130-135bom with 140-145bpm)
  • Purpose: Build endurance and mental toughness

Sunday – Flex Day

  • Depending on recovery: easy run 8-10km

This plan supports my goal of improving race performance while staying injury-free and maintaining a strong daily rhythm.

I’ll be sharing more details, variations, and structured plans soon — stay tuned!

My Weekly Training Plan

This is a snapshot of my current week — just a glimpse of the full structure I follow. It shows how I stay consistent while balancing work, family, and performance.

Day Workout Details Purpose
Monday Easy Run 10–12 km, Zone 2 Aerobic base, recovery
Tuesday Intervals / Tempo 8x400m @ 4:10/km + warm-up/cooldown Speed, running economy
Wednesday Easy Run 10–12 km, flat terrain Volume, recovery
Thursday Threshold Workout 5×1 km @ 4:25/km + warm-up/cooldown Endurance, lactate tolerance
Friday Rest or Recovery Jog Light jog or full rest Regeneration
Saturday Long Run 18–24 km, mostly Zone 2 (130-135 bpm a 140-145bpm) Endurance, mental strength
Sunday Flex Day Optional easy run 10-12km Adaptation based on fatigue