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Constant and Never Ending Improvement

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The Goal

Run The North Face 100km Thailand in February 2020.

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100km Training Update

Twenty minutes of stretching after a warm shower. And a quick review of the training plan.

Confirmed start date 01.02.2020

Week One 28.08.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Two 04.09.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Three 11.09.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Four 18.09.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Five 25.09.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Six 02.10.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Seven 09.10.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Eight 16.10.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Nine 23.10.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Ten 30.10.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Eleven 06.11.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Twelve 13.11.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Fourteen 20.11.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Sixteen 27.11.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Seventeen 04.12.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Eighteen 11.12.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Nineteen 18.12.2019

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Twenty 25.12.2019

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Twenty One 01.01.2020

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Twenty Two 08.01.2020

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Twenty Three 15.01.2020

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off
• Sunday, 13km Run
• Monday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Tuesday, 5km Run

Week Twenty Four 22.01.2020

• Wednesday, Day off
• Thursday, Sauna & Stretching
• Friday, 9km run
• Saturday, Thai Boxing
• Sunday, Long Run 20km
• Monday, Sauna & Stretching
• Tuesday, Day off

Week Twenty Five 29.01.2020

• Wednesday, Day off
• Thursday, Body Weight Training
  • Chin ups
  • Push ups
  • Sit ups
  • Squats
  • Calf Raises
• Friday, 5km Run
• Saturday, Day Off

Sunday Race Day 01.02.2020