Day 11: New Week, New Goals 🌄
After three slower recovery runs, I'm feeling ready to step it up this week. Let’s go over a simple strategy that has helped me and might just help you too—especially if you're new to the sport. I’ve also included a quick hack for improving endurance without burning out.
Week 2 Game Plan: Bringing in the Tempo
After a few slow days, I’m ready to challenge myself again. This week’s goal? Two tempo runs. I plan to keep these within a 40-50 minute timeframe, aiming for Tuesday and then another later in the week, probably Friday. By setting a couple of tougher sessions in the mix, I can still slot in slower, shorter runs the following days. Recovery is key, but sometimes it’s also about pushing that boundary just a little.
A Small Tip for Beginners: Start Slow, Start Smart
When you're new to running, it’s easy to get swept up in training plans or pacing goals. But, trust me, starting strong isn’t about cramming in miles or worrying about speed. Here are two simple tips to make your entry into running sustainable—and maybe even fun!
1. Forget the Training Plan (For Now)
A lot of the training plans online can be pretty intense, even if they’re labeled “beginner.” They tend to push higher mileage and more sessions than you really need at first, which can quickly lead to burnout. Instead, try to focus on just getting out there consistently and building a routine that works for you. Aim for a few runs a week that are enjoyable and keep you coming back.
2. Focus on Time, Not Distance
This might be my favorite trick. When you’re out there, set a time goal rather than a distance or pace. So, if you’ve decided on a 40-minute run, just set a timer on your watch and head out. No pressure to hit a certain number of kilometers or maintain a specific pace—just run for 40 minutes, whether fast or slow. Focusing on time over distance builds a strong aerobic base and helps with mental endurance, without pushing you into that uncomfortable “I need to go faster” zone.
Why This Matters: As a beginner, it’s easy to go too hard too soon. If you start out running at a high tempo or trying to hit fast splits, recovery takes longer and can mess with your consistency. The key here is consistency over speed. Build that aerobic foundation first, and the rest will follow.
Recap & Today’s Stats
Today’s run was shorter—3.48 kilometers at a 6:29 pace and 130 BPM for an average heart rate. Total time: 22 minutes, 36 seconds. Not too exciting in terms of numbers, but I’m still feeling refreshed and ready to tackle the week’s goals.
- Sleep Score: 83 (6 hours, 58 minutes)
- VO2 Max: 52
- Endurance Score: 6042
So here we go, with a new week. Remember, if you’re just starting out, keep it simple and manageable. Running doesn’t need to be complicated; sometimes the best approach is the simplest one. See you!
