 December 2020 I run two kilometers and I'm just doing an easy 7k run today so last couple of weeks have been pretty good I've been able to do 25k per week which is of course not much in the big picture but coming back from an injury for me it's really nice to be able to get through those two weeks of 25k and this week I'm aiming for 30k so just slowly building back up again it hasn't been snowing much it's pretty mild even though it's pretty horrible still and so I've been able to run without too much problems I'm definitely not a fan of winter but well I don't know what to say after that but I'm just not a fan but I still got to do the training you know I nothing's gonna stop me from from doing my training so let's take a look at my training plan for the next year and see you how I plan to build back up again after injury and what kind of goals I have for the new year alright so we're in the office and we're in Excel and we're gonna have a look at my training plan for 2021 it's gonna be an exciting year I don't want to bore you with all the details of course so if you want to look at the details you could at any time just pause the video and look at the details but I will show you the general gist of it and my general plan for the year so I'm gonna bring it all the way down to the bottom here we're just gonna look at this last line here first in 2022 I want to run 100 to 120 build up to 120 k per week with quality there's a little bit of Norwegian in here that's why it sort of looks weird sometimes but I want some seriously high quality training in 2022 in order to do that I've got to follow this plan this will bring me safely to 2022 okay and I say safely because 2020 was a difficult year for me I build up to 100 k per week good training in 2019 then I had to take a break for health reasons and then I started up in 2020 again and I got injured twice okay and I'm still struggling with the latest injury so this year of training this 2021 year is going to be all about gradually building up and not taking any chances I want it to be super conservative as long as I know that I'll arrive at 2022 and be able to train like I just said I'm happy so hopefully this will do the trick let's talk about it a little bit so there's the month there on the left there's the calendar week there's the date of the Monday macro cycle meso cycle this is kilometers per week this is frequency how many runs per week this is the distance of the long run in kilometers the main focus of the phase the key workouts of the phase of each week racing or races and some comments we'll get to that first macro cycle is just rehab just just getting back to a decent situation you know with without pain and stuff so first meso cycle then was just all easy running nothing hard nothing fast just gradually building right you can see here it's very gradual goes up to 25 stays there for another week goes up to 30 then goes back down to 25 again up to 30 again etc so it's up down up stay the same for a while go down again go further and it's sort of this gradual build rather than just rather than having like a steady line just constantly growing it's it's more of like reaching a plateau stabilizing recovering a little bit going back up or going further same with the long runs they're just gradually building in in length and for me all of this is like not much training compared to what I've been used to in the past but I'm just having to take it back to basics and go from scratch unfortunately due to the injury but that's okay because while I'm doing this I'm doing also this which is four to six hours a week of cross training we're talking biking swimming aqua jogging elliptical skiing anything that can get my cardio going and that can give me fitness benefits without costing too much in terms of the structural system in terms of my legs it's easy on the legs so I'm doing that so I'm getting used to a lot of training I'm getting fit even though I'm not running as much as in the past I'm actually training per hour in terms of hours I'm training as much or even more than I've than I've ever done actually and I will in 2021 I'm also doing a lot of supplemental training like strength training mobility self-massage all kind of little things rehab stuff now that I'm injured just I'm doing all the little things I'm doing all the good things and hopefully that will sort of take me through the year arrive at 2022 with a solid foundation just feeling just with strong body that can handle a lot of training I'm patient and I need to be patient in order to achieve this after a big rehab well after the easy phase I'm micro dosing quality and what I mean by that is that I don't want to just suddenly say like okay I'm ready for workouts now let's do you know five times a thousand meters at whatever pace so I'm starting out with like a ridiculously small ridiculously small workouts like one kilometer at marathon pace one m and one long run that's the that's all I'm doing for that week in addition to to the long to the easy runs so basically just slowly slowly slowly building to more so this week that's this week here where we built up to 40k per week I'm doing a 30k long 13k long run and I'm doing two times one kilometer at marathon pace okay so okay two that's more than one and then etc it'll build from there in terms of volume and and pace and then I'll just do a just for fun just to change it up a little bit I'll do a little bit of a build up before a 10k race that may or may not happen a few decent workouts there and just actually getting in a sort of a build up but I'm not focusing on racing this year I'm focusing on on just getting strong for 2022 um by the way if you're interested in coaching I can build a plan like this for you and I mean I spent 10 hours probably on this plan it looks pretty simple but what takes time is to actually all the consideration that goes into considering you know okay so this week goes up to 40 that means my body has more load to handle so we'll take it down to just doing a long run this week and we won't do the marathon pace and then next week of 40 the body has adjusted a little bit we can add back in the marathon pace etc so that's what takes time but these are just you know this is just an outline the actual details of my plan like from day to day are in a different place in a calendar sort of plan and I offer coaching and the link is in the description and if you do that you'll get a cycle plan like this and you'll also get an interactive calendar plan where all the details are and where we can comment back and forth and stuff and if you book it by the end of January we'll get 20% off the first three months of coaching by the way so check that out so just to understand the the letters here this is jack daniels type pacing so m is marathon pace l is long run t is a threshold s is strides down here we got i that's interval rp that's race pace etc so just building up slowly getting used to to to some higher intensities and getting ready for this race but again it's not a priority my priority is inconsistency just getting consistent throughout the year building up building up building up then yeah i'll depend maybe i'll do a half marathon in this period here i'll just stay at like 60 k per week 20 k long run and then after that july august september down here um i'll go from 70 to 80 k per week build up some volume again 20 25 k long runs maybe i'll do a triathlon that's why it says try triathlon would be fun to try i've been swimming a little bit and before the lockdown and um biking a lot october november december 90 to 100 k 25 k long run and um so no marathon this year but just just getting in decent steady consistent training that's my goal for this year so that's really the plan i could probably talk a lot more that's like a super super short little recap but i don't want to bore you with too many details so check out my coaching link in the description let me know in the comments what you think about my plan but also let me know what you think about my editing at the beginning of this video where i was uh trying out to be a little fancy with my filming and stuff i i think i want to try and upgrade my my game here on youtube a little bit so that's an attempt at that so let me know in the comments if you if you liked it and if you want more of that all right so that's it thanks for watching um have an awesome day