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Session breakdown ⬇️ These were the main sessions I did in my weekly rotation when I ran my 5k PB of 15:15 … I’m currently on the comeback injury, but sub 15 is in the locker, so stay tuned … Session 1. 6 x 1k (2 mins rest) at goal 5k pace is a staple. Gets you prepped for race pace. If you cannot hold your goal pace yet, stick to what you can do and try and keep consistent times for each rep. Session 2: 12 x 400m (90s rest) @ slightly faster than 5k pace is a fun one. You can do this session at your current 5k pace and you will still progress, but I come from a background of speed and shorter distance, so I’m a bit more used to shorter / faster reps, and sometimes it’s just fun to fly around the track … Session 3: (important) 30 mins @ tempo pace is a really tough session. Because it’s long and quite taxing on the body I would do it every other week and listen to your body for this session. You can always drop the duration of the session if need be! Tempo pace is what I’d say you could probably hold for 45 mins (comfortably hard pace) and maybe a 6 bordering 7 out of 10 on the intensity scale. I supplemented these sessions with some easy running & a long run, but not crazy mileage. Also, if you are having a tired week, jump on the elliptical instead 🫡 you can get in great shape with cross training. Follow the journey as I chip away at my 5k time 🤝 #running #5ktraining #runningtips #runner
Session breakdown ⬇️ These were the main sessions I did in my weekly rotation when I ran my 5k PB of 15:15 … I’m currently on the comeback injury, but sub 15 is in the locker, so stay tuned … Session 1. 6 x 1k (2 mins rest) at goal 5k pace is a staple. Gets you prepped for race pace. If you cannot hold your goal pace yet, stick to what you can do and try and keep consistent times for each rep. Session 2: 12 x 400m (90s rest) @ slightly faster than 5k pace is a fun one. You can do this session at your current 5k pace and you will still progress, but I come from a background of speed and shorter distance, so I’m a bit more used to shorter / faster reps, and sometimes it’s just fun to fly around the track … Session 3: (important) 30 mins @ tempo pace is a really tough session. Because it’s long and quite taxing on the body I would do it every other week and listen to your body for this session. You can always drop the duration of the session if need be! Tempo pace is what I’d say you could probably hold for 45 mins (comfortably hard pace) and maybe a 6 bordering 7 out of 10 on the intensity scale. I supplemented these sessions with some easy running & a long run, but not crazy mileage. Also, if you are having a tired week, jump on the elliptical instead 🫡 you can get in great shape with cross training. Follow the journey as I chip away at my 5k time 🤝 #running #5ktraining #runningtips #runner
Dad of 2, corporate job balancing training and being present for my family. This is how I’m training currently to run a sub-1:30 half marathon in April. Routine will develop from here, but a good snapshot currently. If you’re tired of not living up to your potential, DM me “WORK” to talk to me about my 1-on-1 coaching. It’s time for you to get serious. #running #hybrid #lifting #fitnessmotivation #workoutroutine
Dad of 2, corporate job balancing training and being present for my family. This is how I’m training currently to run a sub-1:30 half marathon in April. Routine will develop from here, but a good snapshot currently. If you’re tired of not living up to your potential, DM me “WORK” to talk to me about my 1-on-1 coaching. It’s time for you to get serious. #running #hybrid #lifting #fitnessmotivation #workoutroutine
things I don’t leave the house without before a run: • shorts with pockets or a running vest (@tegofit an absolute go-to) • sunglasses or a cap • soft water bottle • watch/phone to track the run (pls don’t ask why I don’t have a @garminindia ) • comfortable running shoes (currently: @nike vomero plus) lil things that make runs easier :) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [#fyp #running #essentials #motivaton #tips fitness, running in India]
things I don’t leave the house without before a run: • shorts with pockets or a running vest (@tegofit an absolute go-to) • sunglasses or a cap • soft water bottle • watch/phone to track the run (pls don’t ask why I don’t have a @garminindia ) • comfortable running shoes (currently: @nike vomero plus) lil things that make runs easier :) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . [#fyp #running #essentials #motivaton #tips fitness, running in India]
my updated training split 🤍 Currently training for a marathon - using @runna for my runs. Code Leana to try for free 🫶🏻 4 running days, 2 full body sessions & 1 rest
my updated training split 🤍 Currently training for a marathon - using @runna for my runs. Code Leana to try for free 🫶🏻 4 running days, 2 full body sessions & 1 rest
◡̈ currently type 1, someday type 2 🫶🏻 #running #fy #foryou #fyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
◡̈ currently type 1, someday type 2 🫶🏻 #running #fy #foryou #fyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
Testing out these futuristic sneakers 👟✨ @nexbieofficial These are 3D-printed shoes from Nexbie, designed to be lightweight, breathable, and comfortable for everyday wear. I tried them in different real-life situations — running, walking, and even a little messy test — and they still held up really well. Nexbie is currently on promotion, and you can get the same style of shoes for just $99. If you’re into innovative sneaker designs and advanced manufacturing, these are definitely interesting to check out. Check them out here: https://shoes.nexbie.com/ #Nexbie #Creality3D #creality #sneakerhead #sneakers 3DPrinting 3Dprintedshoes AdvancedDesign
Testing out these futuristic sneakers 👟✨ @nexbieofficial These are 3D-printed shoes from Nexbie, designed to be lightweight, breathable, and comfortable for everyday wear. I tried them in different real-life situations — running, walking, and even a little messy test — and they still held up really well. Nexbie is currently on promotion, and you can get the same style of shoes for just $99. If you’re into innovative sneaker designs and advanced manufacturing, these are definitely interesting to check out. Check them out here: https://shoes.nexbie.com/ #Nexbie #Creality3D #creality #sneakerhead #sneakers 3DPrinting 3Dprintedshoes AdvancedDesign
My brain is currently running on 2% battery #viral #trend #reels #foryou #fypシ
My brain is currently running on 2% battery #viral #trend #reels #foryou #fypシ
I just started a fitness & health page to keep me consistent through the new year! 🙌 I’m sharing my journey to help keep us consistent together.💖 I’m currently sharing healthy and easy high protein meals, dumbbell workouts, and running. If this sounds like you, follow along! #fitness #fyp #dumbbellworkouts #gym #health
I just started a fitness & health page to keep me consistent through the new year! 🙌 I’m sharing my journey to help keep us consistent together.💖 I’m currently sharing healthy and easy high protein meals, dumbbell workouts, and running. If this sounds like you, follow along! #fitness #fyp #dumbbellworkouts #gym #health
WHO AM I!? Week 3 of becoming an early morning run girly, trying to improve my 10km pace in the lead up to my first ever charity workout race! I’m currently running 10km in 51 mins so I’d love to shave that down to 49 mins👏🏼🔥 #runner #running #runningvlog #morningworkout
WHO AM I!? Week 3 of becoming an early morning run girly, trying to improve my 10km pace in the lead up to my first ever charity workout race! I’m currently running 10km in 51 mins so I’d love to shave that down to 49 mins👏🏼🔥 #runner #running #runningvlog #morningworkout
The Indiana Jones Epic Stunt Spectacular at Disney World is currently running a modified version of the show after an incident involving the iconic rolling boulder prop. As a precaution, the boulder sequence has been temporarily removed while safety checks and behind-the-scenes adjustments are carried out. Despite the change, the rest of the show continues as normal, with stunts, action scenes, and live demonstrations still entertaining guests. This update is only temporary, as Disney prioritizes safety before bringing the full experience back.
The Indiana Jones Epic Stunt Spectacular at Disney World is currently running a modified version of the show after an incident involving the iconic rolling boulder prop. As a precaution, the boulder sequence has been temporarily removed while safety checks and behind-the-scenes adjustments are carried out. Despite the change, the rest of the show continues as normal, with stunts, action scenes, and live demonstrations still entertaining guests. This update is only temporary, as Disney prioritizes safety before bringing the full experience back.
Running buddy 4 lyfe 🏁 another marathon weekend in the books. Currently editing my marathon vlog in bed…brb #lamarathon #marathontraining #sisters #okamotosisters
Running buddy 4 lyfe 🏁 another marathon weekend in the books. Currently editing my marathon vlog in bed…brb #lamarathon #marathontraining #sisters #okamotosisters
It’s one of the biggest scams in the fitness world and my biggest shock when I began marathon training: You start running 30+ miles a week, yet the scale starts moving up instead of down. 😥 If you’re currently in a marathon block and wondering why your jeans feel tighter despite the high mileage - SAME. You aren’t broken. You’re just experiencing the “Marathon Fluff” Here is the unfiltered truth on why the weight isn’t dropping: • Cortisol & Water Retention: Distance running is a major stressor. Your body responds to that stress by holding onto water to repair muscle tissue. That “weight gain” is often just systemic inflammation, not fat. • Glycogen Loading: To run long, you need fuel. Your muscles store glycogen, and every gram of glycogen carries about 3 to 4 grams of water with it. • Metabolic Efficiency: Your body is smart. It wants to survive the miles, so it becomes efficient at burning less energy to do the same amount of work. The Bottom Line: Training for a race is about performance, not aesthetics. If you’re fueling for the miles, you’re doing it right. The “lean” look usually happens in the off-season when you can prioritize lifting and a slight deficit without hitting a wall at mile 18. Stop fighting the scale and enjoy seeing the progress in your skill and athleticism. Running long distance isn’t about losing weight or looking your leanest - don’t let the Instagram Influencers fool you. You’re doing great! Keep going! 🏃‍♂️💨
It’s one of the biggest scams in the fitness world and my biggest shock when I began marathon training: You start running 30+ miles a week, yet the scale starts moving up instead of down. 😥 If you’re currently in a marathon block and wondering why your jeans feel tighter despite the high mileage - SAME. You aren’t broken. You’re just experiencing the “Marathon Fluff” Here is the unfiltered truth on why the weight isn’t dropping: • Cortisol & Water Retention: Distance running is a major stressor. Your body responds to that stress by holding onto water to repair muscle tissue. That “weight gain” is often just systemic inflammation, not fat. • Glycogen Loading: To run long, you need fuel. Your muscles store glycogen, and every gram of glycogen carries about 3 to 4 grams of water with it. • Metabolic Efficiency: Your body is smart. It wants to survive the miles, so it becomes efficient at burning less energy to do the same amount of work. The Bottom Line: Training for a race is about performance, not aesthetics. If you’re fueling for the miles, you’re doing it right. The “lean” look usually happens in the off-season when you can prioritize lifting and a slight deficit without hitting a wall at mile 18. Stop fighting the scale and enjoy seeing the progress in your skill and athleticism. Running long distance isn’t about losing weight or looking your leanest - don’t let the Instagram Influencers fool you. You’re doing great! Keep going! 🏃‍♂️💨
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