Running: Difference between revisions

From Smithnet Wiki
Jump to navigation Jump to search
Line 71: Line 71:
|-
|-
|B Week
|B Week
|''Recovery''<br/>~ 60 min<br/>~ 12 km<br/>Easy
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''Hill''<br/>14 km with hill<br/>
|''Hill''<br/>14 km with hill<br/>
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery

Revision as of 08:43, 6 June 2024

Distances

See Pace Calculator.

5k

Date Location Time Pace (min/km)
2023-08-12 Swansea Bay 19:27 3:53
2024-05-11 South Norwood 19:55 3:59

Target: 20:00 (4:00 min/km)

Half (21.1 km)

Date Location Time Pace (min/km)
2023-09-03 London Big Half 1:36:57 4:36
2024-09-01 London Big Half

Target: 1:30:00 (4:16 min/km)

Marathon (42.2 km)

Date Location Time Pace (min/km)
2022-05-01 Milton Keynes 3:53:00 5:31
2023-05-01 Milton Keynes 3:34:04 5:04
2024-05-06 Milton Keynes 3:21:04 4:46

Targets:

  • 3:30:00 (4:59 min/km)
  • 3:23:57 (4:50 min/km)
  • 3:15:00 (4:37 min/km)

Training

Mon Tue Wed Thu Fri Sat Sun
A Week Rest/Recovery
0 - 5 km
Easy
Hill
14 km with hill
HIT
4 reps:
* 4 min max effort
* 3 min recovery
Recovery
~ 12 km
~ 60 min
Easy
Rest
S & C
Parkrun
5 km race
Max effort
Long Run
20 - 23 km
Moderate effort
B Week Recovery
~ 12 km
~ 60 min
Easy
Hill
14 km with hill
HIT
4 reps:
* 4 min max effort
* 3 min recovery
Recovery
~ 12 km
~ 60 min
Easy
Rest
S & C
Parkrun
5 km race
Max effort
Long Run
23 - 35 km
Easy

Distances:

  • ~ 6 km : 2 loops around SN Park
  • 9 km : Beckenham J - Penge E
  • 12 km : to BP Park
  • ~ 12.5 km : CPalace - Sydenham - Beckenham J
  • ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop

S/C Excercises:

  • Calf Raise
  • Bench Lunge
  • Plank
  • Side Plank
  • Toe Walk
  • Heel Walk

Shoes

Current:

  • ASICS NovaBlast 3
  • ASICS Metaspeed Sky+
  • Mizuno
  • Saucony Mens Ride 17

Consider:

  • ASICS Get-Nimbus 26
  • ASICS Novablast 4
  • Mizuno Wave Rebellion Pro
  • Fuelcell Supercomp Pacer
  • Hoka Bondi X

Retired:

  • ASICS Gel-Cumulus
  • ASICS Gel-Nimbus 22
  • ASICS Gel-Nimbus 24

Caffine

  • 3 - 5 mg/kg -> ~ 250 mg
  • ~ 30 - 60 mins prior to race
  • ~ 6 hours half life