Health & Fitness Sports Fitness Health
David Abbott
David Abbott

@runliftrunlift

8 tweets 5 reads May 31, 2024
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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
How to beat your knee injury and run your fastest half marathon When I first spoke with Abid in De...
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
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
Bet on base 🧱 Abid’s base training was very simple. Stay at a low heart rate. He ran 4 times a...
Bet on strength πŸ‹οΈβ€β™€οΈ
Abid had a simple leg strength routine
β€’Walking lunges
β€’Bulgarian split squats
β€’Lateral lunges
β€’Calf raises
β€’Spanish squat isos
2 sets to failure
Progressive overload
1-2x per week
He got much stronger and his knee pain disappeared β˜‘οΈ
Speed once a week πŸš€
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.
Speed once a week πŸš€ After one month of easy running, Abid started hitting the track for a weekly in...
Build then sharpen πŸͺ“
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.
Build then sharpen πŸͺ“ To prepare for his half marathon, Abid started sharpening his weekly long run...
Nail your race πŸ†
Abid smashed his target.
1:46
A PB of 5 minutes.
Build your baseβ˜‘οΈ
Get strongβ˜‘οΈ
Run fast occasionallyβ˜‘οΈ
Sharpen for your raceβ˜‘οΈ
The formula works.
Nail your race πŸ† Abid smashed his target. 1:46 A PB of 5 minutes. Build your baseβ˜‘οΈ Get strongβ˜‘οΈ...
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.

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