Instagram – Mike Trees

Instagram

Instagram post 2265242965843456281_1339987894

Barcelona marathon Cancelled due to Corona virus, but........
A few of us still decided to fly there. This was mistake number one 😅
.

Today Sunday 15th March Tommy & I and 8 others had planned to run our own private Barcelona Marathon.
However...... .

Yesterday, Sat 14th 6am : We wake up to find Spain has announced a State of emergency & national lock down, and Barcelona is at the epicenter !!
.

Priority #1 Get the F@## out of Spain ASAP 😱
.

Sat 14th 8am : New tickets bought one way with BA to London.
.

8:02 : A few hrs time to kill, so on the spur of the moment, Tommy and I decide to run a marathon, as you do !!.
.
10:00 : start run. .

10:30 : discover some bastard has stolen our water !! .

11:30..... very dehydrated (it’s hot here !) Tommy and I question our sanity......why are we still running ? no medals, no certificate, not even an official time 🤫 ???
.
11:59...... 30km run in less than 2 hrs on a very hot windy course with no water, dehydrated and over heating we QUIT 😂
.

We jump in a taxi back to hotel. .
14:00 . As Tommy technically quit before me.... he lost 😂😂😂
Life’s tough.
So as part of our bet, I shave all his hair off 🤣🤣🤣
.

16:00 we jump in a taxi and join the bum fight to get on a plane out of Spain. .

Summary :
Tommy and I devoted 6 months of our lives to training !
I have lost 9kg of weight in just 10 weeks !
I have not eaten wheat or had any alcohol this year !
Totally committed to a sub 2:40 marathon..... and yet no race !! .

Result: .
I spent only 3 days in Spain.
Ashley just 48hrs
Tommy, Matt and Nick just 24 hours
.

The rest of the team never made it here. .

I am a few thousand Dollars out of pocket!! .

Marathon run ?
NO ( 30km in 1:59:38) .
.

Happy ?
YOU BET 👍
.

Would we do it again ?
YOU BET 👍
.
Adventure ?
YOU BET👍
.

This is one trip we will never forget, where as a simple Barcelona marathon, might just fade in to a distant memory.
.
Take care, this virus is serious, but stress is also just as deadly.
.

#marathonprep #vaporfly #nikevaporfly #runningmotivation #worlderunners #marathontraining #marathonrunner #justrun #nevergiveup #neversayno #miketrees

Instagram post 2263766871877611669_1339987894

Do you really need another race T-shirt or finisher’s medal to prove you went the distance ?
.

I am sure we can all get by until normal service is resumed. .

It’s more. important not to get sick !

If you need to show off there is always Strava .....because we all know if it’s not on Strava it doesn’t exist. 😂😂😂 Remember the joy of running as a kid.......... .

If you like what I post please share it with your friends. .
.

Thanks to Luiz Sampaio for the inspiration for this post👍
#justrun #justrunning #runfree #naturalrunning #funrun #runhappy #planetsportsrun #miketrees

Instagram post 2263314504681513166_1339987894

Barcelona Marathon Update.
.
Thanks for all the amazing support and messages.
.
We have picked out an 8km stretch of mostly flat cycle track by the River Besòs and a very small group of 4 runners intend to start early on Sunday and run 5x8km plus a 2.195km dog leg to give us our very own “unofficial “ Barcelona Marathon. .

The motivation to run as hard as an official race is not really there, but we still intend to have a great day, and work up appetite for the post race party.
.
We are also very lucky to have a big group of friends still travelling down to support us.
.
It’s going to be a fun day and I am already looking forward to to post race party 🍻🍾🥂
.

#barcelonamarathon #marathon #marathonrunner #runıtfast #miketrees #marathonprep #planetsportsrun

Instagram post 2263106790642948185_1339987894

Loosen Up your Calf Muscles

Anyone with a pulled calf muscle issue when running?
Have you got painful achilles or planta fasciitis ? .

Did you know that tight calves can cause many injuries from achilles problems and plantar fasciitis and evening running gait problems !! This is why you need to massage your calf muscles. .

Massaging calf muscles can soften the muscle tissue, break down the fascia, and allow new blood flow. Through this blood flow, new nutrients are delivered, which the body needs to rebuild damaged tissue. The softer the muscle tissue, the more pliable and so easier to stretch. .

Self massage with a foam roller after-running and before-stretching is a great way to help reduce the risk of injuries. Even better if you can make it a habit and do it on daily basis.
.

Tag your friends because we all need to loosen our calf muscles!

#PlanetSportsRun #MikeTrees #run #running #massagetherapy #calfmuscles #calfexercise #thesweatlife #runningtips #runningcoach

Instagram post 2261784607114750259_1339987894

You probably all know the health advice from formation from the World Health Organization ( WHO).
.

But here are a few running specific points/tips to think about. .

Runners :
Runners will display the same symptoms of Coronavirus as anyone else, but it’s worth remembering that moderate exercise can provide you with a short-term immune system boost. That’s right aerobic exercise has been proved to help strengthen your immune system, so keep working out, but not too hard !

Other common sense tips include:

1. Wash your hands
2. Avoid touching your face
3. Try to avoid running in large groups
4. Consider cross training at home
5. Continue to run but not too hard
6. Don’t bother with a face mask, WHO considers them ineffective.

What if like me your race is cancelled ? .

If you have invested months of training, and you’re perfectly healthy. Make sure you have a back-up plan.

My son and I plan to run a personal marathon on our own this Sunday in Barcelona.
We have prepared and it is part of our annual training and racing program. So we will continue to taper and carbo-load and run at race time on race day, away from the crowds.

We may not get a certificate or medal, but we don’t care, it’s still a great chance to test out how our training and preparing has gone, and will give us an unofficial target to aim for later in the year. .

Don’t let these things get you down, stress will negatively affect your immune system. Try to stay positive and happy and always make the best out of a bad situation.
.

Stay safe 👍. .
#covid_19 #coronavirüsü #runner #runningtips #runnersofinstagram #planetsportsrun #miketrees
#marathonprep #marathonrunnerintraining

Instagram post 2260570581424780843_1339987894

Know Your Maximum Heart Rate.
.

The general formula to estimate your max heart rate ;
220-age,
is a well known formula. But bare in mind, this is just a guideline and not very accurate for most people.
If this method seems way out for you, there are two options. The first one is to go to a lab and run on a graded treadmill and get tested by a professional, while they monitor your heart rate. The other, as suggested by Polar, is the Maximum Heart Rate Field Test Example.
I find it easier to have company, so suggest.
Warning :
Only use a heart rate monitor with a chest strap !

What to do:
1. Warm up
2. Choose a hill (if available, if not use a track). Run up the hill once for at least 2 minutes at your 5K race pace. Rest about 2 minutes.
3. Run up the hill again for 2 minutes at your 3K race pace. Your highest heart rate during this is probably about 10 beats below your max.
4. Run up the hill for one minute, one last time, ALL OUT. The max HR achieved should be your max HR.
5. Cool down .

Note:
1. Max HR can only be achieved on the third run as it is one whole test with accumulative stress that leads to max HR in the third run. If you don’t do the whole test as specified, you will not achieve max HR.
2. Doing a maximum heart rate field test while unprepared is a surefire way to end up in maximum distress. If you are unsure, consult your physician before undertaking this test.

#PlanetSportsRun #MikeTrees #run #running #heartratetraining #heartratemonitor #maximumheartrate #runnersofinstagram #trainsmart #runningcoaching

Instagram post 2260145292706782130_1339987894

Barcelona Marathon is cancelled.
Can you help ?
.

As you know I post free advise almost daily, but only once in a blue moon I ask for help back.
.

Yesterday I heard that my A race for the year, that a group of us have spent months in preparation for, The Barcelona Marathon has fallen victim to the Coronavirus
We understand and accept this decision.Governments and sporting bodies must take measures to contain this virus.
However, my son and I would still like to run 42.19km next Sunday, in Barcelona on our own, safely, away from any crowds and have fun day. .

QUESTION :

Do any of my Spanish followers know of a quiet flat 5km stretch of road in the Barcelona area we could use to run on. We are happy to travel a little if needed.

I have zero knowledge of the local area, so please message me or comment if you have any ideas or suggestions. .
Thanks. .

For any one else who has had a race cancelled. Try and keep things in perspective, and remember for 99.9% of us...... running is only a hobby 😊
.
#barclonamarathon

Instagram post 2259421464544185084_1339987894

IMAT: A New Approach in Calculating Maximum Aerobic Training Heart Rate

A lot of runners may already be familiar with the Dr Phil Maffetone (Maff) way to calculate maximum aerobic training heart rate, that is 180-Age. But lots of runners, found that it seems too low for them, particularly among masters runners. .

If you’re one of those who struggle with it, this could be for you. It is based on the same principle but is more accurate if the runner knows their actual maximum HR. .

Introducing IMAT:
Individual Maximum Aerobic Training .
. (IMAT) Heart Rate = MAX HR -40 .

For me at 57, my Maff (180-age) heart rate is 123. This predicted heart rate is based on the premise that my maximum heart rate should be 163 (Using the formula 220-age to find it). However, as my maximum HR is actually 173 and is not 163, I too do not fit the Maff 180- age formula perfectly. So my IMAT heart rate is 173-40= 133. This is 10 beats higher than the Maff formula predicts, but is more accurate as it is based on my known max HR.
.

This new formula is still based on Maff 180-age theory, as I respect it and try to follow this training theory, BUT if you know your max HR, I believe it is a much more accurate, INDIVIDUAL and effective max aerobic heart rate to train to.

If you like this formula please share this post with your friends.

#PlanetSportsRun #MikeTrees #run #running #heartratetraining #heartratemonitor #runningcoach #runningtips #healthy #fitfam
#polarheartratemonitor

Instagram post 2258709295908809367_1339987894

My tips on injury prevention by nature have to be broad, as it is impossible to diagnose or offer specific treatment suggestions via social media. .

Tip 1.
When ever possible run on soft ground to reduce shock.
Gravel, trails and grass are so much less stressful than concrete roads.

Tip 2.
Don’t run everyday.
Research has shown us it takes on average 36 hrs to recover from a run. If you run morning one day and evening the next, you can squeeze in about 4-5 runs a week

Tip 3
Don’t heel strike
The shock goes through your joints and will increase the chance of injury to the knees, hips and back.
I train all my athletes to land on their forefoot.

Tip 4
Get a regular massage and stretch regularly after training.
Tight muscles will over time cause your legs to track out of line, leading to repetitive strain injuries.

Tip 5
Where ever possible do speed work up hill as it puts less shock on your system .
.

Tip 6
Try to keep your running aerobic,
Make “180-age” your maximum training heart rate.
Anaerobic training causes more free radical damage to your cells which increase the chances of injury

Tip 7
Do Leg extensions to strengthen your quads. The medial quadricep protects your knee, but you never use this muscle when running, so if you don’t strengthen it, it can’t protect you.

Tip 8
Do cross training. Swimming, cycling, cross trainer, rowing, etc all build aerobic fitness without impact.

Tip 9
Do core strength work for 5 mins at least 2 times a week.
You need a strong core to interface between your upper body and lower body.

Tip 10
If it hurts, STOP !
If the pain stays the same or increases as you train STOP !
If it eases up as you run, you should be ok to continue training with caution.
.
#injuredrunner #runningrehab #running #runnersworld #runningtips #marathon #marathonrunner #runningcoach #planetsportsrun #runningmotivation #miketrees

Instagram post 2257307509281634977_1339987894

It’s marathon season again, that’s if you are not one of the unlucky ones to have your race cancelled due to the Coronavirus.
.

Here is a very simple guide for beginners on how to pace a marathon.
If you force yourself to stick to a certain pace, you risk the chance of completely tiring yourself out and not finishing the race.
This is very simple, and not technical advice, no watches no tech gear..... you just run by feel.
.
The first half marathon ........
You should be holding yourself back
You should still be feeling fairly easy
Should be able to hold a small conversation
Feeling pretty happy
.

From half way to 20 miles:
You can start to hear your breathing, but you aren't out of breath
You can only speak a few words at a time
You should still feel relaxed, but a bit uncomfortable....still holding back.
.
20-24 miles
This is where many people “hit the wall”
During this point, your focus is needed to not drop the pace
If you’re still feeling ok at this point, it is time to increase the pace gently
If you’re starting to feel overly tired, gently ease back. It’s better to reduce the pace a bit than running to the point of exhaustion, which can lead to walking.
.
24-26 miles:
Time to dial up the effort at this point. Not long to go. You should not be feeling fresh.
Aiming for a strong, controlled finish
You won't be able to speak at this point.
These miles will require your full attention
.

Note: The latest scientific advise is also to drink by thirst and don’t over drink. You body tells you when you are thirsty.
.

And gels I would recommend 1 every 45 mins. If the pace is right you will mostly burn fats for fuel and should not need too much nutrition either, so long as you have carbo-loaded in the previous few days. .

As I said this is simple advice, so if you have any comments for newbie marathoners please add them below and if you like what I write please tag your friends and share my posts.
.

#marathon #marathontraining #marathonrunner #marathoner #marathons #runner #londonmarathon #nagaoyamarathon #marathonprep #runningcoach #planetsportsrun #miketrees

Instagram post 2256566328763511819_1339987894

Do you want more bounce in your stride ? .

Try this a couple of times a week.
.

The trouble with just running is that it does not necessarily develop that spring in your step that all the elite guys and girls have.
If your running is a bit flat, you need to introduce a little bit of plyometric training..
.

How much and how often.

6-10 reps of 10secs each.
As shown in the video.
Before or after your run, twice a week will how you heaps 😉
.

#coachrun #plyometrics #runningmotivation #runningcoach #plyometricstraining #marathontraining #trackandfield #naturalrunning #runningform #bounding #bouncing #triathloncoach #runitfast #instarunners #planetsportsrun #miketrees

Instagram post 2255804959558615375_1339987894

How to run well
.

1. Posture: Stand up straight, look straight ahead, lean slightly forwards and gravity should start you running..
.

2. Foot plant : your feet should land under your body with a soft touch. ( a common mistake is to over stride).
.

3. Arm swing :keep the elbows at about 90degrees and naturally swing your arms back and forth, try not to swing side to side.
.

4 Cadence: about 180 steps a minute, use your arm swing to help you keep your cadence high.
Note: it is the arms that drive the legs, not the other way round.
.

5.Core: work on building a strong core, it is essential to hold a good posture .

And finally Have fun 😄
#naturalrunning #runningmotivation #runitfast #coreworkout #runningform #runningshoes #runningcoach #trainingplan
#triathloncoach #planetsportsrun #miketrees

Instagram post 2255029705756372972_1339987894

Want to improve your running form ?
.

Well look at children run !
.

We all run naturally very well as children, but as we get older, we get lazier, we become more sedentary, we take the bus, the train or drive the car instead of walking or running.
We literally lose the muscles and ability to run well.
Here are some simple pointers to help get you back on track.
.

GET THE BASICS RIGHT !
Some basic tips to help adopt good running form.
.

Before you start .....RELAX ! .

1. Stride length. Keep it short at first.
2. Foot plant. Land under your body.
3. Land with a bent knee. This absorbs shock and reduces injuries.
4. Arm swing. Use the arm swing to drive the legs.
5. Cadence. Aim for 180 steps per minute.
6. Lean slightly forwards.
7. Look straight ahead.
8. Don’t roll from side to side
9. Keep a balanced arm swim
10.Don't cross the center line of the body with the arm swing. .

#naturalrunning #runningform #runningman #runningcoach #triathloncoach #runningmotivation #runnersworld #planetsportsrun #miketrees #marathon #roadrunning # #swimbikerun #funrunner #trailrunning #instarunners #runhappy

Instagram post 2254363451714239815_1339987894

It seems many of us fall victim to our own ‘pride and ego’
Better times means more kudos on Strava, Instagram and FB.
But better times does not necessarily mean we are healthier !
Being fit does NOT necessarily mean being healthy .

Personally. I don’t want to chase an age group world record today and drop dead tomorrow !! I want to be running when I am 100, (so long as I am still fit and healthy....).
.

10 Tips for healthy living.
.

1. Train aerobically for at least 40mins, 5 times a week.
2. Aim to keep your maximum heart rate below 180-age. Easier said that done 😅
3. Eliminate sugar, and reduce you intake of carbs and processed foods but eat as many vegetables, as you can. Fruit in moderation and don’t worry about good quality natural fats !
4. Don’t drink caffeine after mid day.
5. If you drink, keep alcohol to very low levels and NOT every day. If you must drink, red wine is my recommendation.
6. Establish a regular sleep pattern. I recommend 7 hours a day and try to get an extra hour for each hour you train.
7. Take your morning heart rate, regularly and if it is over 10% higher than usual take a rest day.
8. Don’t run every day, mix it up with other sports.
9. Do strength work twice a week and stretch every day. Over the age of 40 we lose muscle mass and stiffen up very easily.
10. Meditate; this does not have to be formal, but take time out and try to focus on your breathing and emptying the days stresses from your mind each night before going to bed.
.

This is a way of life I recommend, that aims to keep us out of hospital, and with a greater quality of life for as long as possible in to old age .
Any comments ?
.

If you like what I write please share and tag your friends .

#runner #olderrunner #olderandbetter #trackandfield #runningcoach #planetsportsrun #miketrees #runningmotivation
#running #triathlon #sportforlife #triathlete #swimbikerun

Instagram post 2253350560382494264_1339987894

Run 10km in less than 40 minutes training schedule
Post #6/6

Swipe left to get the last 4 weeks of the 12 week plan. Including the all important taper on week 12.
.

One final point of warning.......
You can run faster than race pace for shorter distances.......
or longer than race distance at a slower speed.........
But only on the last day..... on race day should you run at race pace for race distance !!
Good luck .

If you follow it, do let me know you get on. I have had many runners achieve a PB with the program so would like to hear how you do.

Note:
For slower or faster runners aim to do the 1,200m intervals at your target race pace.
You must keep each interval at that pace or a little faster and NOT get slower or you will not achieve your target in your 10km !

Eg:
50min 10km
5:00 x 60 =300’/km x 1.2= 360’
or 6min / 1,200m .
60min10km
6:00 x 60 =360’/km x1.2= 432’
Or 7min 12 / 1,200m.
.

IMPORTANT :
Training hard makes you tired and weak. Only REST will make you stronger and faster.
.

If you skip the easy weeks to will fail!!
Be warned !!.
.

Enjoy the easy weeks in the knowledge that it is helping you get faster and stronger, because that is when you give your body the time to adapt to the hard training you have just completed.
.

If you like what I write please share and tag your friends.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2252607058476511352_1339987894

Run 10km in less than 40 minutes training schedule
Post #5/6

Swipe left for weeks 5-8
It can easily be modified up to a maximum of 24 weeks, by doubling the length of each phase.
.

Note:
Please calculate your your target, if you are slower per quicker
For Time trial:
35 min runners aim for 3:30/km
45 min runners aim for 4:30/km
50min runners aim for 5:00/km
55min runners arum for 5:00/km
60min runners aim for 6:00s/km
Know your individual target pace to train at !

800m individual pace:
Work out your 400m pace per km and aim to run 6secs /400m faster. Eg:
45mins is 4mins 30secs or 270 secs 270/2.5 =108secs
Race pace is 1min 48 pace /400m
So interval target pace per 800m is
108 x 2 + 12= 3mins 48 / 800m *If you are a slower or faster runner
Do your own maths BUT make sure you get about 1mins 30secs rest between each 800m !!
.

Target examples: per 800m
50min (2:00 x2)+12 = 4min 12
60min (2:24 x 2)+12= 5min 00

Note:
Rest for approx 1min 30 between reps

IMPORTANT :
Training hard makes you tired and weak. Only REST will make you stronger and faster.
.

If you skip the easy weeks to will fail!!
Be warned !!.
.

Enjoy the easy week, in the knowledge that it is helping you get faster and stronger, because that is when you give your body the time to adapt to the hard training you have just completed.
.

If you like what I write please share and tag your friends.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2251899220594656937_1339987894

Run 10km in less than 40 minutes training schedule
Post #4/6 .

Swipe left to find the first 4 weeks of your training plan.
3 weeks hard, building intensity each week and 1 week easy to recover.

IMPORTANT :
Training hard makes you tired and weak. Only REST will make you stronger and faster.
.

If you skip the easy weeks to will fail!!
Be warned !!.
.

Enjoy the easy week, in the knowledge that it is helping you get faster and stronger, because that is when you give your body the time to adapt to the hard training you have just completed.

If you have more time, and no races planned, which is better, this program can easily be modified up to a maximum of 24 weeks, by doubling the length of each phase.

NOTE:
How to CUSTOMIZE the PROGRAM to YOUR LEVEL.
.

Calculate your your target time,
It may be slower or quicker than 40 minutes
For Time trial: individual pace.
.
35 min runners aim for 3:30/km
45 min runners aim for 4:30/km
50min runners aim for 5:00/km
55min runners arum for 5:00/km
60min runners aim for 6:00s/km
Know your individual target pace to train at !

400m reps : individual pace:
Work out your 400m pace per km and aim to run 5-7secs/400m faster. Eg:
45mins is 4mins 30secs or 270 secs 270/2.5 =108secs
Race pace is 1min 48 pace /400m
So interval target pace is
1:48- 6= 1:42 /400m rep *If you are a slower or faster runner
Do your own maths BUT make sure you get at least 30secs rest between each 400m !!
.

Target examples:
45min (1:48 - 6) = 1min 42 /400m
50min (2:00 - 6) = 1min 54/400m
60min (2:24 - 6) = 2min 18/400m

If you like what I write please share and tag your friends.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2251178703340432500_1339987894

The basics you need to know to crack a sub 40min 10km in 12 weeks
Post #3

The 3 phases.
.

The phases have been set as:
3 weeks hard
1 week easy.
This is because the shortest time span that any physiological change can take place is three weeks.
If you have more time before your 10 km race, you can repeat each phase of hard work.
This will double the length of the program. If you repeat a “hard phase”, make sure that after every three weeks of hard running you take an easy week. .

Do not train on one phase for more than six weeks as progress will not happen after that time, without change, our body adapts to the program, and improvement stops. !
.

Tomorrow I introduce phase 1 which is the first 4 weeks of the program. Make sure you do not miss tomorrow’s post
.

Note: VERY IMPORTANT !
.

Please re read my posts #1 #2 # 3 on running a sub 40/10km.
It is important to understand the theory and not just copy the plan.
If you understand you will succeed 👍
If you you just do and don’t think about what you are doing .....you will fail !!👎
.

If you like what I write please share and tag your friends.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2250763326617642856_1339987894

Age is just a number 🤩
.
Swipe left to see some super slo-mo vids of my running form at the 26km mark, today.
I averaged 3:54/km for 28km today.
Total 1:48:55
I felt very strong out there 💪
.
Only 3 weeks to go the #barcelonmarathon .

#nikevaporfly #polarheartratemonitor #marathonprep #marathontraining #runningform #naturalrunning #runningcoach #olderandbetter #neverstoprunning #planetsportsrun #miketrees #sub4

Instagram post 2250441057252973092_1339987894

The basics you need to know to crack a sub 40min 10km
Post #2/6

The theory
The training theory is based around the idea that speed is initially more important than endurance. In order to go race pace an athlete must run at race pace during training. .

If you can not achieve your target pace in training you have no chance in a race. .

Once you have the right pace then it is time to build up stamina. In each block of training I add a bit more distance.
.

It is a mistake to start doing long slow running with this schedule, as this will just tire you and make it harder to run fast !
. * You will need to train to increase stride length, which is achieved by up hill running or up hill hopping.
* You will also need to increase cadence, (leg speed), this is done by running with the wind on the flat for about 75-100m
* The stamina will come from track work or interval training, that gets progressively harder.
* Between each short phase it is important to take an easy week.
.

Tomorrow I will introduce the different phases of training.
If you like what I write please share and tag your friends.
.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2249726353320814104_1339987894

The basics:
How to crack a sub 40min 10km .

Start with ‘A PLAN’
.

In order to achieve your goal you will need to plan, I have already planned my training for the next six months and have a rough plan for the next 12 !

When it comes to training I know exactly what my athletes and I need to do every day. If not we have no chance of achieving our goals
This does not mean that we will do everything on the schedule, because it is important to take account of real life factors, such as work, family, friends, illness and injury. .
However without a plan to work to, an athlete has no framework and so can not hope to make progress.
.

With this I mind I am writing this schedule for anyone who is desperate to break 40 mins for 10km, while holding down a busy job
. . * Firstly you will need to commit at least four hours to your running training a week, this is the minimum to make any real improvement.
* I have based the training with the main load on Saturday and Sunday, when most people have more free time.
* Finally I have split it into three “4 week blocks” so that there is progression.

Post 1 of 6 :
If you like what I write please tag your friends and spread the word about sub40/10km week 😉
Tomorrow I will talk about ‘The Theory’ .

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees #runnersofinstagram

Instagram post 2248989730660454944_1339987894

10km is a very popular and easily accessible road-running event distance, with large numbers of events all over the country almost every weekend.
.

For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve I will set out a 12-week plan and post it over the next week.
.

So make sure you check in every day and tag for your friends and save the program.
.

Also I would love to know how you get on after trying it. .

A little About me 😅
I was a professional triathlete based in Asia and won the Japanese triathlon championship twice in the 1990’s and was a multiple duathlon national champion.
I also briefly held the British record for Ironman in 1994, however my background is running and amongst my titles I was British Universities 1,500m champion before starting triathlon.
After retiring I won the 10km Masters World Championships in 2004 in Auckland NZ.
.

Sub 40min 10km week program
Day 1 : start with a Plan
Day2: The theory
Day3: introducing the 3 phases
Day4: Weeks 1-4
Day 6 Weeks 5-8
Day6 Weeks 9-12.
.

If you like what I write please tag your friends and spread the word about sub40/10km week 😉
.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees

Instagram post 2248540344616917228_1339987894

10km is a very popular and easily accessible road-running event distance, with large numbers of events all over the country almost every weekend.
.

For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve I will set out a 12-week plan and post it over the next week.
.

So make sure you check in every day and tag for your friends and save the program.
.

Also I would love to know how you get on after trying it. .

A little About me 😅
I was a professional triathlete based in Asia and won the Japanese triathlon championship twice in the 1990’s and was a multiple duathlon national champion.
I also briefly held the British record for Ironman in 1994, however my background is running and amongst my titles I was British Universities 1,500m champion before starting triathlon.
After retiring I won the 10km Masters World Championships in 2004 in Auckland NZ.
.

Sub 40min 10km week program
Day 1 : start with a Plan
Day2: The theory
Day3: introducing the 3 phases
Day4: Weeks 1-4
Day 6 Weeks 5-8
Day6 Weeks 9-12.
.

If you like what I write please tag your friends and spread the word about sub40/10km week 😉
.

#10km #10kmrun #10ktraining #10kmrunning #runitfast #runnersofinstagram #trackandfield #roadrunners #runningtips #triathlontips #planetsportsrun #miketrees

Instagram post 2248284261889438982_1339987894

My latest coaching project.
.

I have 6 weeks to coach these selected athletes in Indonesia to see how many I can get to achieve a personal best over 5,000m on the track. .

It’s a fun challenge supported by New Balance and Planet Sports. .

To aid the runners, they will also be racing in the incredibly light weight (150g) NB5280 with carbon plate, over 50g per shoe lighter than the Nike Vaporfly !!! .

Last year, I ran my fastest 5km: 16:29 in these shoes, they are awesome 👍
.

I have made all the training schedules tailored to each runners level. If you are interested follow their progress on @planetsportsrun or wait for updates on here. .
.

#planetsportsrun #newbalance #newbalance5280 #5000m #5k #5krun #5krace #5krunner #runningcoach #miketrees #bethefastest #newbalance_indo

This error message is only visible to WordPress admins

Error: API requests are being delayed for this account. New posts will not be retrieved.

There may be an issue with the Instagram Access Token that you are using. Your server might also be unable to connect to Instagram at this time.