Week 1

Hey everyone, the purpose of this blog is to keep you all updated on how my world record training is going, come here for the weekly update every SUNDAY! I have created a 12-week training program, training 6 DAYS per week. The planned sessions are on the same day each week but will increase gradually:

Day 1: Speed Intervals, 6-8 x 2 minutes at a fast pace (RPE 7-8)

Day 2: Easy Walk, 45-75 minutes (RPE 2-3)

Day 3: Goal Pace, 3 x 10 minutes at Goal pace (6.5mph)

Day 4: Easy Walk / Mobility, 30-45 minutes (RPE 2-3)

Day 5: Long Walk, 2.5-4 Hours, (very steady and relaxed)

Day 6: Recovery Walk or Rest, 30-45 minutes (RPE 1-2)

WEEK 1

DAY 1: Easing back in after being unwell

Did a 25-minute warm-up and tried my speed intervals and had planned 6-8 × 2 minutes of fast walking, but only managed 1 × 2 min. Disappointing? Sure. But listening to my body and adjusting when needed is part of building long-term progress. Went a little too fast, thinking that I was at the same level I was at 2 months ago, and that was slightly naïve of me, will be adjusting the speed interval sessions to account for this over the next 4 weeks. Tomorrow’s easy 45-75 min walk will get my joints, and muscles activated after the couple of months I’ve been away, preparing me for the start of the intense 12 weeks of training ahead.

DAY 2: Went harder that planned to try and blow the dust off

Today’s session was about reintroducing movement and range after time off. The plan was an easy, relaxed 45-75-minute walk, but I kept it shorter at 31 minutes and allowed the pace to lift slightly, even adding brief jog sections to blow the dust off. At an average pace of 15:46/mile, it felt like a controlled reminder of movement rather than a push, waking things up without overdoing it. A useful reset as the block begins to take shape.

DAY 3: MISSED

Planned Session was hitting goal speed today, but with a poor speed performance on day 1, I decided to give this one a miss and focus on just getting back out there naturally before pushing myself too far in the very early stages.

DAY 4: Kept it steady, ready for the long walk tomorrow.

Today’s easy session was just that, easy. 15’54”/Mile over 2 miles lasting ~30 minutes. It’s important I don’t over do this day each week as the following day is always the long walk.

DAY 5: Long Walk!

Today was a great step forward. Two hours on my feet at an easy, controlled effort, letting my joints and muscles settle back in after illness. Everything felt responsive and relaxed, exactly what I want as I build momentum into the demanding weeks ahead. Foundations are being laid, and it feels good.

Day 6: Decided on walk over recovery

With having so long away from training already, I decided instead of taking even more time off, keeping momentum was a good idea. I took to the hills today and did 2.5 miles and an average speed of 3.8mph. Really looking forward to the next speed interval session now!

Weekly Summary:

So not the easiest of starts, but it’s progress. Starting on the back end of illness, at Christmas time was never going to be straightforward but I got up and out and that is what matters. Week 2 is in my sights and boy am I ready for it.