Hi hi hi
My week was really really good! I did 6 runs last week:) So I am going to tell shortly about every of them.
Monday – 14k. It was a simple not fast run.
Tuesday – 12k with 6 fast runs of 30 seconds. I do it like this: in the beginning I run 20minutes quite slowly to warm up and after that I begin to do my fast runs: 6*30 secs with 1 minute slow slow running in between All training takes about 60 minutes.
Wednesday – slow 3k in the morning. As well on Wednesday I began to do 8 min abs program:
It’s really effective! Try it
Thursday – 12k with running uphill and downhill for 15 minutes. I do it like this, I run 35 minutes slowly to warm up and after this I do 7 runs uphill and downhill what takes about 15 minutes:) It’s really good one to increase your speed.
Saturday – 20k in the morning. Love it! Very sunny day
Sunday – 10k in the morning. Very good weather and sunny Awesome
So overall last week I did 71k. I would like to keep such mileage for 4-6 weeks and after that I will increase it to 80-90k per week