4 weeks 'til a 20km race....

mumof5
mumof5 Posts: 328 Member
in Fitness and Exercise
so here's the plan, up my cals, to about 2000, eat all exercise cals, try to stick to 50%carb, 30%protein and 20 fat.

Monday - weights followed by 30minutes of running in the stinking heat, followed by a dip in the pool.
Tuesday - 1hr easy run, 1hr HIIT
Wednesday - full body weights
Thursday - 1 hr sprint runs, 1hr fitball class
Friday - weights followed by 30minutes of running in the stinking heat.
Saturday - 20km/2hr run
Sunday - 30min walk, 30min yoga

the week before the race i will cut out the weights, and one of the sessions on 2 workout days, on the saturday i will walk the run circuit, on the sunday i will do the race. I will also carb load in the week leading up to the race.

how does that sound?? I have been running for a few years but only for about an hour at a time. over an hour i usually cover 12 - 13km, It takes me 2hrs to do 20km. This is new to me, i am not into endurance and after this, i may never do it again...we'll see...

any thoughts, help, ideas would be greatly appreciated :)

Replies

  • workout_junkee
    workout_junkee Posts: 473 Member
    How many miles a week are you running now? Is 20k something you already do? Honesty you do not need to run 20k everh week. Many runners never run more than 10-11 miles before race day. I would increase about 1 mile over the next 2 weeks then run 8-9 th weekend before.

    Carb loading that week is fine. Just make sure to peak two nights before and eat a normal size dinner the night before. Over doing it can lead to tummy issues on race day
  • mumof5
    mumof5 Posts: 328 Member
    sorry i dont know miles. i run 10-12km 2 times a week and 15-20km once a week. thanks for your help :)
  • workout_junkee
    workout_junkee Posts: 473 Member
    Sorry, 5k =3.1 miles. You have a great base and will do fine. The plan you have should be fine. I would taper it down the week prior to rest up.

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