With Coach Kelvin, Online Running Coach for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
Hi folks, Coach Kelvin here. Today, I’m excited to share my insights and strategies for reviewing your training, monitoring progression, and enhancing your fitness over a 12-month period.
Reviewing the Past Year
Let’s start by looking back at the last 12 months. It’s vital to examine various aspects of your training, such as time spent in different heart rate zones, distance covered, long run distances, elevation, and speed zones. Personally, I take a comprehensive approach, focusing primarily on timing and heart rate zones.
Experiences and Learnings
During the past year, my training included several key activities and learnings:
- Adapting to Injuries: Early in the year, I suffered an Achilles injury while snowshoeing, which required a period of careful recovery upon returning to the UK.
- Specific Training Blocks: I engaged in specific training weekends in North Wales and the Lake District in preparation for the UTS 50K Ultra, incorporating both high and low-intensity sessions.
- Race Strategy: The UTS 50K Ultra was approached with an aggressive strategy, pushing hard to expose weaknesses, which offered valuable insights despite the challenging conditions.
- Recovery and Balance: Post-race, I focused on a short recovery period followed by a three-day running mission with my wife Becky, carrying our own gear and enjoying the hills.
- Building Strength and Speed: The latter part of the year was dedicated to strength training, including exercises like deadlifts, squats, and calf raises, coupled with a phase of increased volume and speed training.
Planning for the New Year
Looking ahead, I aim to make strategic changes to enhance my performance:
- Increased Volume and Strength Work: I plan to gradually increase my weekly mileage from an average of 30 miles to around 35-38 miles, continuing my strength training.
- Focused Speed Training: Incorporating a 5-10K VO2 max phase will help build top-end speed, often overlooked in my previous training.
- Mountain Training and Specific Goals: While I might not focus on an ultra this year, I intend to build volume and speed until early July, followed by specific training for a targeted 25K race.
- Aiming High: My goal is to achieve a podium finish in my age category in the upcoming Wild Strubel race, a challenging yet exciting objective.
