Races and Training

So I registered for a bunch of races in 2026 and I plan to run at least 1 or 2 races per month starting March. I think I will do a lot of 10K and Half marathons and a few Marathons and at least one Ultra.

March 7th: Korea Open Race - Half Marathon

March 21st: Bucket Run - 10K

This also means I need to start training regularly to always be race ready. For the first race in March, I have about 5 weeks. And below is my training plan:

Because the race is on March 7th, it is a short timeframe, I am sharpening my current fitness and getting myself comfortable holding a faster pace.

Key Treadmill Speed Conversions

• Easy/Recovery: 10.0 – 11.5 km/h
• Goal Race Pace (Tempo): 13.8 – 14.2 km/h (Let’s call this 14 km/h)
• Speed/Intervals: 15.0 – 16.5+ km/h

The Training Schedule (Feb 1 - Mar 6)

Phase 1: Base & Threshold (Weeks 1-2)

Focus: Getting used to sustained speed without burning out.

Week 1 (Feb 1 - Feb 8)

Sun (Feb 1): Long Run. 60 mins total. Plan: 40 mins @ 11 km/h + 20 mins @ 12.5 km/h. - Done

Mon: Strength & Row. 10 min Row (warm-up) + Full Body Weights (Barbell Squats, KB Swings, Pull-ups).

Tue: Speed Intervals. Warm-up: 10 min easy. Set: 5 rounds of 3 mins @ 14.5 km/h + 2 mins walk/jog. Cool-down: 5 min easy. - Done

Wed: Spin Bike. 45 mins steady effort (moderate resistance).

Thu: Tempo Run. 10 min warm-up. 20 mins continuous @ 13.5 km/h (Just below race pace). 5 min cool-down.

Fri: Rest or Light Core/Stretching.

Sat: Easy Run + Strides. 40 mins @ 11 km/h. Last 5 mins, do 30-second bursts @ 16 km/h.

Week 2 (Feb 9 - Feb 15)

Sun: Long Run. 75 mins total. Plan: 45 mins @ 11 km/h + 30 mins @ 13 km/h.

Mon: Strength & Row. 10 min Row (Intervals: 30s hard / 30s easy) + Weights.

Tue: Speed Intervals. Warm-up: 10 min easy. Set: 6 rounds of 2 mins @ 15.5 km/h + 90 sec walk/jog. Cool-down: 5 min easy.

Wed: Spin Bike. 45-60 mins. Include 5 x 1-minute hard efforts.

Thu: Tempo Run. 10 min warm-up. 25 mins continuous @ 13.8 km/h (Goal Race Pace). 5 min cool-down.

Fri: Rest.

Sat: Shakeout Run. 30 mins easy @ 10-11 km/h.

Phase 2: Peak & Sharpen (Weeks 3-4)

Focus: Hitting max specificity. This is the hardest part.

Week 3 (Feb 16 - Feb 22)

Sun: The Big Simulator (Long Run). 90 mins total. Plan: 60 mins @ 11.5 km/h + fast finish 20 mins @ 13.8 km/h + 10 mins cool-down.

Mon: Strength & Row. 10 min Row + Core/Upper Body focus.

Tue: VO2 Max Intervals. Warm-up: 10 min easy. Set: 8 rounds of 90 seconds @ 16 - 16.5 km/h + 90 seconds very slow jog. Cool-down: 5 min easy.

Wed: Spin Bike. 45 mins easy recovery.

Thu: Threshold Intervals. 10 min warm-up. 3 rounds of 8 mins @ 14 km/h + 2 mins jog recovery. 5 min cool-down.

Fri: Rest.

Sat: Easy Run. 40 mins @ 11 km/h.

Week 4 (Feb 23 - Mar 1) - Start of Taper

Sun: Medium Long Run. 70 mins total. Plan: Steady run @ 12 km/h. No fast finish.

Mon: Strength. Lighter weights, focus on mobility. 5 min Row warm-up.

Tue: Speed Maintenance. Warm-up: 10 min easy. Set: 4 rounds of 2 mins @ 14.5 km/h + 1 min jog. Cool-down: 5 min easy.

Wed: Spin Bike. 30 mins easy.

Thu: Short Tempo. 10 min warm-up. 15 mins @ 13.8 km/h. 5 min cool-down.

Fri: Rest.

Sat: Easy Run. 30 mins @ 10-11 km/h.

Phase 3: Race Week (Mar 2 - Mar 7)

Focus: Fresh legs.

Week 5 (Mar 2 - Mar 7)

Sun (Mar 2): Easy Run. 45 mins @ 11 km/h.

Mon: Rest.

Tue: Race Tune-Up. 10 min warm-up. 10 mins @ 13.8 km/h. 10 min cool-down.

Wed: Spin Bike. 20 mins very easy or Rest.

Thu: Rest.

Fri: Shakeout. 15-20 mins very slow run + light stretching.

Sat (Mar 7): RACE DAY!

Notes

1. Rowing Warm-up: 5 minutes total. Minute 1 easy, Minute 2 medium, Minute 3 hard, Minute 4 easy, Minute 5 hard sprint. Then get off and lift weights.

2. Key Exercise 1: Bulgarian Split Squats (holding dumbbells). Essential for runners.

3. Key Exercise 2: Single-Leg Deadlifts (with kettlebell or dumbbell). Prevents hamstring injuries.

4. Key Exercise 3: Plank Drag-throughs (using the kettlebell).

5. Routine: Do 3 sets of 12-15 reps. We want muscular endurance, not bulk, for the race.

6. Incline on Treadmill: For all “Easy” and “Long” runs, set the incline to 0.5% or 1.0%. This mimics air resistance outdoors. For interval days (speed), you can leave it flat (0%) to maximize leg turnover speed.

7. The “Essential 4” Daily Routine (5 Minutes): Immediately after every run or bike session while your muscles are still warm. Hold each stretch for 45–60 seconds.

8. The Treadmill Calf Stretch (Calves): Why: The treadmill belt pulls your foot back, overworking the calves.

How: Stand on the edge of the treadmill (or a step). Drop one heel off the edge until you feel a deep stretch in the lower leg. Keep the leg straight. Switch legs.

1. The Couch Stretch (Hip Flexors)

Why: Running fast (14km/h+) tightens the hips. Tight hips lead to lower back pain.

How: Kneel on the floor facing away from your treadmill or a wall. Put one knee on the floor and your foot up against the wall/machine behind you. Squeeze your glute and push your hips forward. You should feel a massive pull in the front of the thigh/hip.

1. Lying Hamstring Stretch (Using your Resistance Bands)

Why: To prevent knee pain and improve stride length.

How: Lie on your back. Loop a resistance band around one foot. Keep that leg straight and pull it towards your face using the band. Keep your butt on the floor. This is much better than trying to touch your toes while standing.

1. The Dead Hang (Using your Pull-Up Bar)

Why: Running compresses your spine. This decompresses it.

How: Simply grab your pull-up bar and hang loosely for 30–60 seconds. Let your body weight stretch out your back and shoulders. Do not do a pull-up; just hang.

1. The Friday “Deep Reset”

Deep Squat Hold: Hold a deep squat (use your kettlebell as a counterbalance weight in front of you) for 2 minutes to open up hips and ankles.

Pigeon Pose: On the floor, brings one leg in front bent at 90 degrees. Leaning forward. Great for the glutes.

Cat-Cow: On all fours, arching and rounding your back.