training like a pro runner every day for 30 days (results are insane)

at the start of lockdown i was unfit

in the past i had been an ok runner

getting sub 20 minute 5k's on multiple occasions

at the time of lockdown i would have found that hard

I wanted that to change

so i set about training

I timed my tempo runs each week

my first 4km tempo run (tempo= at race pace) took me over 20 minutes

but after a month of training that was down to just 12 minutes

im no training program expert but i did a fair amount of research before starting training and this worked for me

be sure to take rest or go easier when you need

but try to always start of the day with some push ups or exercise of some kind to get your adrenaline pumping nice and early and set your body and mind up ready for longer training later in the day.

By waking up doing exercise I really find you basically tell your body, "yeah we are doing this today"

my training program was this:

mon

abs

easy run (25mins)

athleanX home workout plan

tue

abs

intervals (nike run club app) eg. 8x200m w/ 60second rest and 5 min warm up and cool down

stretching

wed

abs

easy run (25 mins)

athleanX home workout plan

thu

abs

tempo

stretching

fri

abs 

easy run (25 mins)

athlean x homeworkout plan

sat 

abs

stretching

sun

long run (45-90mins)

adjustments i would make:

i would reduce the ab workouts to every other day

i think every day was overkill

i would also switch from athleanX ab workout to ryan trahans ( which you can find by searching ryan abs on youtube and clicking the first video that comes up)

also bear in mind if i was not recovered i would occasionally give myself a rest day

athlean X's home workout plan can be found on youtube. It is effectively circuit training (doing it whilst listening to a podcast or something makes it a lot easier to get through haha)