Today is the first day of Ramadhan.
Every year is the same for me, I make training plans and schedules, I end up not following them and one month later at the end of Ramadhan, I struggle to increase my fitness.
In the past, my training plans consisted of running 4 to 5 km on alternate days. All done outdoors in the heat and humidity of KL. Unsuccesfully most of the time I should add.
This year I am going to do something different. I will run indoor in the gym on the treadmill. Maybe the airconditioning will make it less tiring.
For the first week, I will try to run 5 km at 10 km/hr speed for 30 mimutes on alternate days (3 days/week).
If the first week goes well, during the second week , increase mileage to 6.5 km at 10 km/hr. Also run four times a week.
For 2nd and 3rd week, same program as 2nd week but do at least one 8 to 10 km run per week.
20 km long runs ? I haven't decided to do them or not. The only time available is at night or very early in the morning like 3.00 am. Running at 3.00 am sounds quite crazy to me.
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