 All right just out for an easy run walking a little bit right now Had a really awesome hard session at the track yesterday Just six times 800 meters at view to max pace. It's really awesome So I've started my build-up now to also low half marathon my next race Which is in I think Eight weeks or something like that So I thought I'd show you guys Some more details about my build-up I've done a few changes From my last video where I talked about my plan because that's part of the game You know when you're when you're doing training plans, you have to be able to always change them When you learn more and now I've learned more I've gained more experienced and I Have done a few changes. So let's get right into it. Let's talk about my training plan Let's talk about my build-up to my next half marathon. Stay tuned Alright guys, so my half marathon build-up is well underway as you know, I did my First half marathon a few weeks ago. If you haven't seen the video you can check it out here And it was glorious. It was amazing and it was cool and but that was only One of the half marathons I've scheduled for this year. I have another one coming up now in September on September the 15th And it's on the road. It's on the road. It's also low half marathon, basically It's fairly flat. I wish it was a little bit flatter though because I really want a good time for me at this point But yeah, it is what it is. There's a few hills in there So I'd like to just quickly take a look at my training Over the last couple of weeks and what my plans are for the next few weeks So let's head over to Strava and take a look what's going on there Alright, so here we are in Strava and first of all if you don't know about Strava I suggest you go to Strava.com and sign up there And you can follow me in that way you can take a look at all my training and read all my descriptions I write a little bit of a report after each Session that I do so be sure to check that out. There's a link in the description So these are my last few weeks. This is today Wednesday Had a tough session yesterday, and I've been pretty much doing You know this this here you can see here that the red there That's my that's my half marathon a few weeks ago and then had a bit of a rest and then After that bit of a rest I started building up again to 60k which was my pre Pre-race sort of max volume here. You can see 60 60 60 and did a few workouts for sure and then After building up to 60 without any special workouts or anything like that. I started my nine-week build up to Oslo half marathon including a two-week taper So let's take a look at the first week. I did a few sessions here. You can see the yellow That's like a workout. Okay, and the dark green That's like a long run and the normal green light green. That's more. That's just like normal easy runs Or warm-up and cool down as you can see here so started the week with a Real vio to max interval session you can see it here. We can go and take a look This is what you'll see if you're on Strava You can read my description there what I experienced during my vio to max session Running at the track as you can see here And here's the pace graph we can add the heart rate as well So you can see here that I'm running at a pace. That's pretty fast for me. Anyway, three 345 pace on average per kilometer and my heart rate goes up towards my max You know in the in the 190s. My max is probably around 205 or something like that So working pretty hard doing six reps of 800 meters That was tough. That was a tough session And well the next two days then I just had two easy runs super easy just recovering Or you know, that's important after a hard day. You want to do a few easy days Then my next workout was a lactate threshold workout also done at the track you can see So four repetitions Let's see what it was here four times five minutes at lactate threshold and Four times 200 meter at the end just doing some speed work at the end So you can see here that we have the first four repetitions are at lactate threshold One five minutes each cruising at around 415 pace per kilometer or something like that 420 maybe Heart rate is up at around 186 188 Probably around my lactate threshold somewhere Pretty hard, but more like comfortably hard, you know, it's not as hard as the view to max intervals So I can do them for a little bit longer Volume of this work added a little bit higher than the other one still doing it at the track though Because I wanted to have like a very fixed You know, I wanted to see my progress very clearly and interestingly enough I noticed in this workout that the view to max workout. I did three days earlier already. There was adaptions happening like my my My resting heart rate in the morning was down like four beats two days after the view to max sessions So that's that's pretty significant Quick adaptions things happen very quickly when you do these high intensity sessions, but then again They're very taxing as well. So you can't really do you know too much of them You have to be careful But they are essential in a progress plan Finishing off the session with like some short 200 meter reps You can see here just touching on a really fast pace like 310 320 pace something like that almost sprinting basically almost So that's a good session there Anyway, we're not gonna talk about all the details in my training But that was the first week of my proper build up to that Half marathon in September did a long run on Sunday and then yesterday I was at the track again and did another view to max session basically the same workout And I filmed the video there. I actually made a vlog and I'm posting that log Soon so stay tuned for that vlog and if you didn't watch The vlog that I made from a workout back here somewhere. I don't know. I think it was this one back Quite a few weeks ago. I had had a speed session at the track made a vlog and I'll put a link to it here So you can check it out Anyway, that's that's what's gone has been going on until now Let's head over into my training plan and just take a look at what I'm gonna do for the next few weeks. So Let's see this week was the week of my Half marathon, this was my recovery week. This was my rebuilding week getting up to 60 K This was last week and this is this week So I'm now this workout here six times 800 and that's what I did yesterday So that means I have another I have the rest of this week And I have one two three four five weeks more of hard training followed by two weeks of taper and then I'll slow Have marathon it's on the way. Oops. It's on the 15th there of September I Don't know what to expect I I'm gonna run I you know my last half marathon I ran 146 I think I could have done one maybe 44 if I paced myself better Maybe 143 even and it was a flat course. Maybe I could have done 138. I don't know And can I do 135 134 for Oslo half marathon? That's what I'm kind of thinking But I'm dreaming about going sub 130 though, but I don't know if that's possible for me at this point We'll see we'll see depends on how my body reacts to all the training that I'm doing now And it's very warm So it's difficult for me to tell my actual fitness because it might hopefully I'll get a cool day in September And I'll perform better than I do now in the heat Anyway, we're not going to go through all the workouts. Just want to quickly talk about the weeks leading up to the half marathon so we have Yesterday's workout and then on Friday. I'm doing a threshold session again Basically, I'm doing the same threshold session as last week in terms of volume 20 minutes at threshold But instead of doing it four times five minutes. I'm now going two times ten minutes So working a little bit more on that endurance while keeping the volume the same really it's still 20 minutes at threshold But it's extending it to ten minutes rather than five and you know working on that endurance Yeah, then a week after another hard workout And then I'm doing a progressive long run on son on that Sunday, which means I'm gonna start easy and finish that threshold And I'm also gonna visit Possible race pace within there as well So that's gonna be an interesting workout to see where I'm at in terms of race pace and how I can maintain that after Fair few kilometers and this week is actually at I'm at the cabin this week. So I'll be Training a little differently and stuff like that. So Then after that I'm doing somewhat of a recovery week after that progressive long run and then finishing off the week with a race Actually, I have a race on the 12th of August. It's called bring it back up Which is like the raspberry raspberry run? It's a raspberry festival here in my hometown. It's just 6k It's a hard run of course because it's short is very it's very fast But I'm actually just gonna race it as a special session like a training sessions It's gonna I'm gonna throw in some easy. Basically. I'm doing it like this. I'm aiming on 30 minutes I'm gonna there's a lot of hills I'm gonna do eight minutes at threshold one minute easy eight minutes at threshold one minute easy Three minutes of interval speed so max view to max speed then one minute easy And I'm gonna finish off with four to eight minutes at threshold whatever it takes to finish the race So it's gonna be a high intensive discussion after somewhat of an easy week Then comes into this week where I'm starting my next meso cycle because if you look here This first three weeks that I mean now that's my view to max focus Then my lat next three weeks is the threshold and I know if you watch my previous video where I talk about my build-up You might have seen this already, but I made a few adjustments because you always make adjustments along the way with training plans You know they things change you learn things you you adapt faster or slower than you expected and you have to constantly fix that training plan so So this last period here is where I'll be doing Yeah, I'll be extending the temp the threshold session to further longer and longer and more reps more volume essentially increasing the The view to max sessions a little bit as well But not much because it's really a threshold focus here Then I'll be going on a cruise with my grandparents and my parents my dad is 60 and I'll be training on a boat. I'll be making vlogs for sure and That'll be interesting and also do a progressive long run up in the very very north of Norway So it's gonna be interesting. Hopefully it's gonna be cool there not cold, but cool Anyway, yeah finishing off three hard weeks with two weeks of taper Where I'll be doing, you know, I'll be doing hard stuff But very short like I'll reduce the volume of my training, but I'll maintain some of that intensity Tapering is a science in and of itself. We can talk about that in another video, but Anyway, this is here as I've written last week needs revision Maybe second last week, too I need to take a closer look at what I'm gonna do in these tapering weeks as it gets closer based on how the last three weeks go, right? Maybe I need more rest because I'm like I need more rest. I have to feel it in my body. I have to think about it Or maybe I'm like, you know what? I'm gonna do a little bit more hard stuff. You know, it has to be remains to be seen Long runs as you can see here. These are the long runs. They will go up and up and up and reach 20k Do a couple of 20k long runs before tapering down before the half marathon So I think it's a pretty decent plan And For sure. I I personally love making training plans. I've probably spent 12 hours on this plan like because it looks like I just like throwing in numbers and three times five minutes or you know It's not actually like that. You really have to consider, you know, what did I do last week? What am I doing next week? What's the total training load of those of those three weeks? Okay, I'm coming back to the same workout. Should I increase the volume a little bit? How many reps should I do at what speed should I do it? What's my current fitness? It's there's a lot of things to consider so it takes time, but I do like it I think it's a lot of fun I've made a few training plans for other people as well And I I'm going to launch a full coaching program on this on this channel eventually working on it kind of But if you're interested before that to to get my help, you know Maybe you're working towards a 10k or 5k even or a half marathon or a marathon I do have a lot of Knowledge when it comes to planning training sessions and stuff like that So if you're interested in that, you know, send me a message maybe on Facebook go to the loan trail Facebook page and you can send me a message here and we can discuss Prices and stuff like that. I can help you out setting up a you know Just a simple training program for you or maybe we'll do a full-on coaching program You know where you'll have sessions with me on Skype and and I'll customize a program just for you You then depends on what you're interested in. Anyway I'm excited about the build-up. I love the hard training. It's so much fun. I mean, it's it's it's hard I mean I was yesterday at the track. I was like, oh my god, I can't do this. This is too hard But that's how it should be, right? I mean it should really It should be Voluntary suffering But the gains they come, you know, it's very it's very clear that I'm gaining fitness and So if you're interested in following that journey, you should head over to Strava.com There's a link in the description where you can follow my training there and Instagram I'm on Instagram too where I post pictures from my training in my life in general Anyway, thanks for watching this much of the video. I know It's not that popular sometimes to these long videos where I just talk about my training details But if you're watching this far, I'm pretty sure you're interested in these things as well and you like this kind of detailed Stuff and so let me know in the comments if you do if you if you follow a training plan if you like making training plans Any questions post them down below And subscribe, of course, if you watch this far without having subscribed It's it's a good idea to click the subscribe button. Hope you're having an awesome day. Thanks for watching. Bye. Bye