How to beat your knee injury and run your fastest half marathon
When I first spoke with Abid in December he was at a low point
Patellar tendonitis was making it painful to run & he had lost much of his fitness
Last Sunday, Abid just ran the best 13.1 of his life
Here’s how
When I first spoke with Abid in December he was at a low point
Patellar tendonitis was making it painful to run & he had lost much of his fitness
Last Sunday, Abid just ran the best 13.1 of his life
Here’s how
We used 4 training principles to help Abid get healthy, strong, fit and ready to run a good half marathon
1- Bet on base
2- Bet on strength
3- Speed once a week
4- Build then sharpen
Abid was consistent with his training and executed well on all of these
1- Bet on base
2- Bet on strength
3- Speed once a week
4- Build then sharpen
Abid was consistent with his training and executed well on all of these
Bet on base 🧱
Abid’s base training was very simple.
Stay at a low heart rate.
He ran 4 times a week. He started at a 12:30-13:00/mi run:walk in December and his easy runs were under 10:00/mi a few weeks ago.
Slow running works
Abid’s base training was very simple.
Stay at a low heart rate.
He ran 4 times a week. He started at a 12:30-13:00/mi run:walk in December and his easy runs were under 10:00/mi a few weeks ago.
Slow running works
Bet on strength 🏋️♀️
Abid had a simple leg strength routine
•Walking lunges
•Bulgarian split squats
•Lateral lunges
•Calf raises
•Spanish squat isos
2 sets to failure
Progressive overload
1-2x per week
He got much stronger and his knee pain disappeared ☑️
Abid had a simple leg strength routine
•Walking lunges
•Bulgarian split squats
•Lateral lunges
•Calf raises
•Spanish squat isos
2 sets to failure
Progressive overload
1-2x per week
He got much stronger and his knee pain disappeared ☑️
Speed once a week 🚀
After one month of easy running, Abid started hitting the track for a weekly interval session.
We monitored his progress and made adjustments each workout.
He started with 400m repeats and was doing 6 x 800m before his race.
After one month of easy running, Abid started hitting the track for a weekly interval session.
We monitored his progress and made adjustments each workout.
He started with 400m repeats and was doing 6 x 800m before his race.
Build then sharpen 🪓
To prepare for his half marathon, Abid started sharpening his weekly long run with race intensity.
We looked at his performance to adjust expectations (1:55? 1:50?)
The key workout T-10 was 3 x 3 miles with a 5 min float. It was a tough one.
To prepare for his half marathon, Abid started sharpening his weekly long run with race intensity.
We looked at his performance to adjust expectations (1:55? 1:50?)
The key workout T-10 was 3 x 3 miles with a 5 min float. It was a tough one.
Nail your race 🏆
Abid smashed his target.
1:46
A PB of 5 minutes.
Build your base☑️
Get strong☑️
Run fast occasionally☑️
Sharpen for your race☑️
The formula works.
Abid smashed his target.
1:46
A PB of 5 minutes.
Build your base☑️
Get strong☑️
Run fast occasionally☑️
Sharpen for your race☑️
The formula works.
You can become a new runner with 6 months of good training.
DM me if you have a half marathon or marathon later this year and I’ll give you a game plan to PR your race.
DM me if you have a half marathon or marathon later this year and I’ll give you a game plan to PR your race.
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