Goal's Description
I’ll focus on speed training three times a week: Monday, Wednesday, and Friday at 6 AM. My workouts will include interval sprints and tempo runs. In six weeks, I aim to run a mile in under 7 minutes consistently.
Goal's Time Window
Start: 10-17-2024
End: 11-15-2024
Generated Calendar
Thursday (Oct 17, 2024)
18:49 Set a goal for your running schedule, define what you want to achieve each week.
19:00 Gather necessary running gear - shoes, clothes, water bottle.
Friday (Oct 18, 2024)
06:00 Go for a light jog for 30 minutes at an easy pace to warm up your body.
18:30 Research different interval sprint training techniques.
Monday (Oct 21, 2024)
06:00 Interval Sprint Training: 5-minute warm-up, 6x400 meters sprints with 1 minute rest, cool down for 5 minutes.
19:00 Write down your times after the workout and reflect on your performance.
Wednesday (Oct 23, 2024)
06:00 Tempo Run: 5-minute warm-up, run 20 minutes at a challenging but sustainable pace, 5-minute cool down.
19:00 Review your running stats for the past week and set goals for improvement.
Thursday (Oct 24, 2024)
06:00 Easy Recovery Run: 30 minutes at an easy conversational pace to recover.
Friday (Oct 25, 2024)
06:00 Interval Sprint Training: 5-minute warm-up, 8x200 meters sprints with 1 minute rest, cool down for 5 minutes.
18:30 Check your diet, ensure you're eating well to support your training.
Monday (Oct 28, 2024)
06:00 Tempo Run: 5-minute warm-up, run 25 minutes at a challenging pace, 5-minute cool down.
19:00 Plan to run a test mile this week to gauge your progress.
Wednesday (Oct 30, 2024)
06:00 Interval Sprint Training: 5-minute warm-up, 10x100 meters sprints with 1 minute rest, cool down for 5 minutes.
18:30 Adjust your workout plan if needed based on previous workouts.
Friday (Nov 01, 2024)
06:00 Test Mile: Warm up, then run a mile at your fastest pace, record your time.
18:00 Reflect on your performance and identify areas for improvement.
Monday (Nov 04, 2024)
06:00 Tempo Run: 5-minute warm-up, run 30 minutes at a challenging pace, 5-minute cool down.
19:00 Add any new insights to your running improvement notes.
Wednesday (Nov 06, 2024)
06:00 Interval Sprint Training: 5-minute warm-up, 6x400 meters sprints with 1 minute rest, cool down for 5 minutes.
18:30 Watch running technique videos to refine your form.
Friday (Nov 08, 2024)
06:00 Easy Recovery Run: 30 minutes at a relaxed pace.
19:00 Set aside time for recovery, such as stretching or foam rolling.
Monday (Nov 11, 2024)
06:00 Test Mile: Warm up, then run a mile at your fastest pace, record your time.
19:00 Celebrate your progress & set final goals for the next days leading to your target.
Wednesday (Nov 13, 2024)
06:00 Light Stretching or Yoga to keep your muscles flexible.
18:30 Reflect on your training journey and make plans for future goals.
Friday (Nov 15, 2024)
06:00 Final Test Mile: Attempt to achieve the 7-minute mile goal.
18:30 Review your accomplishment and plan next steps for continued fitness.
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