@run.discipline18: How I trained from 24 km to 52 km — step by step 🏃‍♂️🕐 1️⃣ Easy Run (Recovery & Base Building) – Low-intensity, conversational pace. – Purpose: build aerobic base, strengthen muscles, improve endurance. – Usually 1–2 times per week. 2️⃣ Speed / Interval Run (Performance & Efficiency) – Short, high-intensity bursts followed by recovery periods. – Purpose: improve leg turnover, VO₂ max, and overall running economy. – Example: 6 × 400 m intervals or 4 × 1 km reps. 3️⃣ Tempo / Threshold Run (Sustained Effort) – Moderate-hard effort (comfortably uncomfortable). – Purpose: build stamina and teach your body to maintain faster paces longer. – Usually mid-week to balance easy and long runs. 4️⃣ Long Run (Endurance Foundation) – The key to building distance from 24 → 52 km. – Gradually increase weekly long-run distance by ~10 % (never too fast). – Focus on pacing and mental toughness. 5️⃣ Nutrition & Recovery (Non-Negotiable) – Fuel before, during, and after long runs (carbs + electrolytes). – Prioritize sleep, stretching, and rest days. – Hydration and post-run protein for muscle repair. 6️⃣ Consistency & Structure – Stick to the plan especially when motivation drops – Small progress each week adds up. – Trust the process . . . . . . . . . #mindset #fyp #motivation #run #consistency

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Monday 20 October 2025 06:14:24 GMT