🏋️Training Plan V2
Optimized for Endurance & Longevity
I have replaced my old 5-day plan with a structure that distributes load better across the week, so I can build running volume without sacrificing muscle mass.
Weekly Overview
| Day | Session | Focus / Purpose |
|---|---|---|
| Monday | Strength: Legs & Core | Build anabolic response and strengthen the muscles that absorb running impact. |
| Tuesday | Running: Norwegian 4×4 Intervals | Increase maximal oxygen uptake (VO₂max) and rejuvenate heart health. |
| Wednesday | Running: 5 km Jog | Midweek conditioning at a steady, brisk pace. |
| Thursday | Strength: Upper Body (Torso + Neck) | Isolation work for chest, back, shoulders, and postural muscles. |
| Friday | Active Recovery + Heat/Cold | Recovery via sauna/ice bath and "exercise snacks." |
| Saturday/Sunday | Running: 10 km Endurance Run | Long run at lower heart rate (Zone 3) to build base capacity. |
Sessions in Detail
Monday: Strength — Legs & Core (approx. 50 minutes)
- Focus: Training legs early in the week creates a systemic anabolic effect that helps with fat burning.
- Exercises: Squats/hack squats, leg curls (hamstrings), and calf raises.
- Key exercise: Include tibialis raises (training the front of the shin). This is essential for preventing shin splints now that I'm increasing my running volume to 15+ km per week.
Tuesday: Norwegian 4×4 Intervals (approx. 45 minutes)
- Focus: This is the fountain of youth for the cardiovascular system.
- Execution: Complete 4 intervals of 4 minutes at an intensity where I am breathing hard but without other discomfort (about 10–20 beats below max heart rate).
- The rests: The 3-minute active rests are critical for clearing the lactate that builds up during the intervals.
Wednesday: 5 km Jog (approx. 25–30 minutes)
- Focus: A slightly shorter conditioning session that builds endurance.
- Execution: I aim for a steady, consistent pace throughout the whole session (about 25–30 minutes of continuous running). Stay in Zone 3.
Thursday: Strength — Upper Body (approx. 45 minutes)
- Focus: Maintain upper body muscle mass without overloading the system.
- Exercises: Bench press, pull-ups/lat pulldowns, dips, and shoulder press.
- Key exercise: Add neck training. A strong neck dramatically improves my posture, which is particularly beneficial for running economy.
Friday: Active Recovery, Heat/Cold & "Exercise Snacks"
- Heat/cold: 20 minutes sauna session which I follow by an ice bath/cold shower (3–5 minutes) to accelerate recovery in the legs after Thursday's session and the week's training.
- Exercise snacks: Replace the old 10,000-steps goal with "10 breathless minutes." Spread throughout the day, do 3 rounds of 3 minutes of breathless activity (e.g., fast stair climbing). This radically reduces cancer and heart disease risk. I try to do push-ups every morning.
Weekend (Saturday or Sunday): 10 km Endurance Run (Target: 55 minutes / 5:30 pace)
- Focus: Pure endurance and time under tension.
- Execution: This is my long run. I focus on nose breathing where possible to keep intensity in Zone 3. I want to load the my pack with some weight and take a long hike in the mountains as a substitute for the treadmill.
💊 Supplement Adjustments
- Omega-3: Support mood and reduce systemic inflammation.
- Magnesium: Magnesium is essential for vitamin D conversion and good sleep.
- Vitamin D: I take this in the winter time.