Constant and Never Ending Improvement
The Goal
Run The North Face 100km Thailand in February 2020.
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
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