{"id":73311,"date":"2019-08-06T17:38:50","date_gmt":"2019-08-06T15:38:50","guid":{"rendered":"https:\/\/runlovers.it\/2019\/the-vacation-training-program\/"},"modified":"2022-11-23T11:53:43","modified_gmt":"2022-11-23T10:53:43","slug":"the-vacation-training-program","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2019\/the-vacation-training-program\/","title":{"rendered":"The vacation training plan"},"content":{"rendered":"<p>We have finally reached the moment we have longed for for 12 months: our well-deserved summer vacation. One, two, three weeks in which we can travel, relax, change habits and dedicate ourselves in many different ways.<\/p>\n<p>This means that we have fewer hindrances and &#8211; between a swim in the sea, a visit to a museum or a hike in the mountains &#8211; we can train more. Most importantly, we can train better, with more serenity, enjoying what we do more. Isn&#8217;t it wonderful?<\/p>\n<p>It doesn&#8217;t matter where you are or where you are leaving for but I imagine you have already packed your suitcase. Between 24 evening suits, 332 skirts-pants-shirts, sweatshirt and jacket because &#8220;what if it&#8217;s cold?&#8221;, 12 pairs of flip-flops, 73 pairs of shoes or &#8211; on the other hand &#8211; a pair of underwear, a holey T-shirt and a pair of shorts because it doesn&#8217;t matter that you&#8217;re going to Greenland but &#8220;it&#8217;s summer and I&#8217;m wearing shorts&#8221;; you&#8217;ll have for sure also brought along at least one running outfit and your running shoes.<\/p>\n<p>What we want to do is have fun and have <em>a vacation within the vacation<\/em> when we go out to run. So I propose a <strong>program for an <em>active<\/em> week<\/strong> that will make you enjoy even more of the time you have and also include some deviations from the &#8220;usual run.&#8221; But, because I want to get it right, I am proposing not just one, but four: <strong>one for the sea, one for the mountains, one for the city to visit, and one if you stay at home<\/strong> (it&#8217;s still vacation, right?). The funny thing is that &#8211; if you do, for example, sea and mountains &#8211; you can fill both weeks with different activities.<\/p>\n<p>In any case, whenever you exercise outdoors, remember to bring with you: water, a hat and use sunscreen. We are athletes, not dummies. No?!<\/p>\n<p>Wherever you go or whatever you do, just think about relaxing and enjoying this moment of fun to recharge and regain serenity. And, if you like, <a href=\"https:\/\/www.instagram.com\/runlovers\/\" target=\"_blank\" rel=\"noopener noreferrer\">share your photos by tagging us<\/a> to make us die of envy (also with the hashtag #iocorroqui).<\/p>\n[irp]\n<h2 id=\"sea-training-plan\">Sea training plan<\/h2>\n<p>In seaside resorts, there are bicycle paths that run along the sea or pine forests. However, pay attention to the temperature, which can be a serious obstacle to our fun during the hottest hours. Also, if it doesn&#8217;t bother you too much, go out for a run wearing your costume under your running suit; then I&#8217;ll explain why! ;)<\/p>\n<p>One final caution: sand running can be very romantic if you see it in the movies but it is dangerous for your ankle to do it where there&#8217;s soft sand. As much as walking on a yielding surface may be good for proprioception, running on it can cause damage to the knees and ankles.<\/p>\n<p>I&#8217;ve finished with Uncle Big&#8217;s advices, let&#8217;s start with the weekly plan.<\/p>\n<p><strong>DAY 1<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Run to the city center to discover its beauty<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: 20 sprints soaked to the waist in water + 30&#8242; swim (parallel to the coast, mind you)<\/p>\n<p><strong>DAY 2<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Wake up at dawn and do some core stability on the beach<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Long walk before dinner, at sunset, barefoot on the sand<\/p>\n<p><strong>DAY 3<\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: 5K run on the hard sand and, at the end, swim in the sea (see how useful it was to run with the swimsuit underneath?).<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Happy hour with friends; because social life is also important<\/p>\n<p><strong>DAY 4 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: If the location lends itself, off-road running; or barefoot walking on the sand paying attention to how you place your foot<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: 20 sprints submerged up to the waist in water + 30&#8242; swim (always parallel to the coast)<\/p>\n<p><strong>DAY 5 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Long ride on the bike lane (or in the pine forest)<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Total relax<\/p>\n<p><strong>DAY 6 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Wake up at dawn and core stability on the beach<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: pedal boat ride<\/p>\n<p><strong>DAY 7 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Sunrise run on the beach and swim in the sea<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Enjoy the last hours of your vacation<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Warning<\/strong><\/span>: Swimming, of course, is recommended only for those who can swim, and &#8211; in any case &#8211; it is good to always stay in the area &#8220;where you touch&#8221; or have handholds.<\/p>\n[irp]\n<h2 id=\"mountain-training-program\">Mountain training program<\/h2>\n<p>In this case, in addition to your normal equipment, I recommend buying a pair of bike bib because &#8211; as you can imagine &#8211; you can also ride in beautiful places (which hoteliers and renters will be able to recommend). Whether to rent a traditional or electric mountain bike, you decide. I, personally, prefer the traditional one &#8211; I am a purist. ;)<\/p>\n<p><strong>DAY 1<\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: hiking<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Short road run and flat surface<\/p>\n<p><strong>DAY 2<\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: Mountain bike tour<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: Finnish sauna with ice shower<\/p>\n<p><strong>DAY 3<\/strong><br \/>\n<span style=\"text-decoration: underline;\">All day<\/span>: Hiking<\/p>\n<p><strong>DAY 4 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: sunrise swimming (a lot of hotels have swimming pools)<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: trail running<\/p>\n<p><strong>DAY 5 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">All day<\/span>: Mountain biking excursion<\/p>\n<p><strong>DAY 6 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: trail running<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: social evening, dinner, fun<\/p>\n<p><strong>DAY 7 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: relax and visit the beautiful mountain villages<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: slow walk to enjoy the fresh air<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Warning<\/strong><\/span>: When you go out alone in the mountains, it&#8217;s always a good idea to bring your phone and a small first aid kit: safety first!<\/p>\n[irp]\n<h2 id=\"training-plan-for-the-city\">Training plan for the city<\/h2>\n<p>Training in the city is mostly about discovery. Don&#8217;t be afraid to go out early in the morning and see the city waking up &#8211; it&#8217;s an experience not to be missed! I recommend identifying 3 areas of the city you want to visit so that you have &#8211; more or less &#8211; an idea where to head; for everything else you wander (however, there is always Google Maps that will help you if you get lost)! In this case I have planned fewer activities because &#8211; I assume &#8211; you will also want to visit museums and indoor places where it is good not to enter sweaty and in running apparel.<\/p>\n<p><strong>DAY 1<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Sunrise run in the first area you have chose<\/p>\n<p><strong>DAY 2<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: City tour by renting a bicycle<\/p>\n<p><strong>DAY 3<\/strong><br \/>\n<span style=\"text-decoration: underline;\">All day<\/span>: Go exploring the city by walking (without taking public transportation, if you can)<\/p>\n<p><strong>DAY 4 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Sunrise run in the second area you chose<\/p>\n<p><strong>DAY 5 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Locate the largest park in the city and go running there.<\/p>\n<p><strong>DAY 6 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Dawn run in the third area you chose<\/p>\n<p><strong>DAY 7 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">all day<\/span>: Enjoy the last day and don&#8217;t think about training!<\/p>\n[irp]\n<h2 id=\"training-plan-if-you-stay-at-home\">Training plan if you stay at home<\/h2>\n<p>You can enjoy the days even if you stay at home. After all, more and more people are choosing other times to go on vacation. I am too in this category: I prefer to enjoy the quiet of August at home and escaping when I simply can&#8217;t take it anymore. So here we are with a program for those who stay.<\/p>\n<p><strong>DAY 1<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Short, relaxing run<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: Swimming in the pool<\/p>\n<p><strong>DAY 2<\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: Core stability<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Bicycle ride<\/p>\n<p><strong>DAY 3<\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Long walk at dawn listening to good music<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: Stretching<\/p>\n<p><strong>DAY 4 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Quality training (intervals, fartlek or progressive)<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>:<\/p>\n<p><strong>DAY 5 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: Bicycle ride<br \/>\n<span style=\"text-decoration: underline;\">afternoon<\/span>: Core stability<\/p>\n<p><strong>DAY 6 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">Morning<\/span>: Running + swimming (go to the pool, drop your bag, go out for a run and come back for a swim)<\/p>\n<p><strong>DAY 7 <\/strong><br \/>\n<span style=\"text-decoration: underline;\">morning<\/span>: Stretching<br \/>\n<span style=\"text-decoration: underline;\">Afternoon<\/span>: Romantic dinner or going out with friends<\/p>\n<p>&nbsp;<\/p>\n<p>(Main image: <a href=\"https:\/\/depositphotos.com\/portfolio-5392356.html\" target=\"_blank\" rel=\"noopener noreferrer\">nd3000<\/a> on DepositPhotos)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether you go to the beach, the mountains, the city, or stay at home, here are training plans to enjoy your vacation<\/p>\n","protected":false},"author":3,"featured_media":61219,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":true},"categories":[15146],"tags":[],"powerkit_post_featured":[],"class_list":["post-73311","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training-programs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.5 (Yoast SEO v28.6) - 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