Run for integrity - 31k Training plan

Week Date Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total min km Total Max km
Rest/
1 03/02 to 09/02 long easy run (8k to 12k) Strengthening - 40 min easy 5k easy 3k easy 8k easy 5k 29 32
Strengthening - 40 min
easy 2k - fast 3k - easy 2k - fast 3k - Rest/
2 10/02 to 16/02 long easy run (10k to 15k) Strengthening - 40 min easy 3k easy 3k 32 37
easy 2k (8k) easy 2k (8k) Strengthening - 40 min
Rest/
3 17/02 to 23/02 long easy run (12k to 15k) easy 3k easy 8k easy 5k easy 5k easy 5k 38 41
Strengthening - 40 min
easy 1k - fast 3k - easy 2k - fast 3k - Rest/
4 24/02 to 02/03 long easy run (15k to 20k) Strengthening - 40 min easy 5k easy 3k 36 41
easy 1k (5k) easy 2k (8k) Strengthening - 40 min
5 03/03 to 09/03 long easy run (10k to 15k) Strengthening - 40 min Fast 5k Rest Fast 3k Rest Fast 2k 20 25
6 Race day - 10/03 31k 155 176

Remarks: 1. Bridge Workout 3. Bridge dog

5. High Plank
Easy run Comfortable pace - you're able to talk freely
Fast run With your maximum effort & 1 min recovery at each Km

Strengthening : To know more about - watch youtube/check at goodle

2. Plank
S. No Workouts Count/Time Repeat
1 Bridge workout 10 X3
5. Squat
2 Plank 30sec X3
3 Bridge dog 10 X3
4 Squat 15 X3
5 High plank 30sec X3

Note: Do 10 min warm-up (pre-run) & Do 15 min cool down (post run)