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Two springs, two autumns, one summer, and two ankle injuries; that’s how long it’s been since I last had a consistent running schedule and since the last time I was truly intentional about my fitness. Although I would go on the occasional 3.5K run, play football with the boys, and hit a convenient fifty push-up pump session before a shower I knew that my single seasonal trips to the gym weren’t going to do anything for my physical health. I knew that I had to do something about it but I spent more time thinking about what I would need to do than actually putting in the work to get myself back on the track that I had seemingly abandoned. However, things are different now. I still know that I have to do something to get myself back on track. The main difference now is that I’m not allowing myself to get lost in my own thoughts regarding this matter any longer. So here’s the plan:

Four Fortnights

Duration: 8 weeks
Goal: 27 min. 5K run
Target Pace: ~5:24/km

Each week will feature a single challenge run¹. That’s right, I am imposing a one-run upper limit on the number of maximum effort/exertion long distance runs per week due to the fact that I’m recovering from my latest injury.

Each day will feature at least one full-body stretch routine and one bodyweight workout to recondition my body. For the first couple weeks, I’ll be placing a strong emphasis working out my core. Push-ups are great for an arm pump but they don’t really do much for core stability.

Seeing as my plan isn’t super extensive at this point I understand that I may have to update it as the weeks go by and I begin to get a better understanding of the kind of progress that I’m making. I plan to document my progress on my Instagram stories on a weekly basis to keep myself accountable by allowing my friends and peers to hold me accountable.

If you are interested in keeping track of my progress, feel free to follow me on Instagram and on Strava.