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See [https://www.calculator.net/pace-calculator.html Pace Calculator].
See [https://www.calculator.net/pace-calculator.html Pace Calculator].


=== 5k ===
=== 5 km ===


* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]
* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]
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|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|2024-05-11</br>2026-04-27||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
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Target: 20:00 (4:00 min/km)
Target: 20:00 (4:00 min/km)


=== 10k ===
=== 10 km ===


{| class="wikitable"
{| class="wikitable"
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|-
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|2026-06-14||[https://www.orpingtonroadrunners.org.uk/high-elms-10k High Elms]|| || ||
|-
|-
|}
|}


Target: 42:00 (4:12 min/km)
Target: 42:00 (4:12 min/km)
=== 10 mile (16 km) ===
{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2026-06-07||Dorking|| || ||
|-
|}
Target: 1:09:30 (?:? min/km)


=== Half (21.1 km) ===
=== Half (21.1 km) ===
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|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs.<br/>Cool, 5 Gells/tablets/2 caffine<br/>Severe cramp in last 6 km
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs.<br/>Cool, 5 Gells/tablets/2 caffine<br/>Severe cramp in last 6 km
|-
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.<br/>Achillies niggle, New Balance<br/>Bad blisters, cramp after finish
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance<br/>Bad blisters, cramp after finish
|-
|-
|2026-04-12||Brighton|| || ||3:29:04 in Superblast 2 (Sunny but not too hot, light wind).
|2026-04-12||Brighton||3:29:04||4:57||Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.
Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs.
Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.<br/>
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
[https://www.londonmarathonevents.co.uk/sites/default/files/2025-03/BRTN_2025_Road_Closure_Map_v4%201.pdf Map]
|-
|-
|2026-05-04||Milton Keynes|| || ||[https://www.mapmyrun.com/routes/view/5974644058 Map]
|2026-05-04||[https://results.resultsbase.net/myresults.aspx?CId=8&RId=21049&EId=1&AId=81587 Milton Keynes]||3:18:04||4:41||Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.
[https://www.mapmyrun.com/routes/view/5974644058 Map]
|-
|2026-10-24||Battersea Park|| || ||
|-
|2027-04-18||Newport|| || ||
|-
|-
|2026-10-24||Batersea Park|| || ||


|}
|}


Targets:
Targets:
* 3:40:00 (5:13 min/km)
* 3:30:00 (4:59 min/km)  
* 3:30:00 (4:59 min/km)  
* 3:20:00 (4:44 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)
* 3:15:00 (4:37 min/km)
Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* High volume and some intensity to avoid cramp
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensity
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles


== Training ==
== Training ==


Target: 40 - 60 km/week
* Polarised Training:
 
** Mostly consistent slow runs, high volume
A Week: Normal effort<br/>
** Speed work at Parkrun and track.
B Week: Recovery, every 3 weeks or as needed
* Taper
** 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
** Reduce volume but maintain intensity
* Sprints
** Hill sprints develop power; high cadence/look up not down
** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
* Alternate:
** 2 weeks High Load (100+ km)
** 1 week De-load
** Vary according to feel, additional races
** Do not attempt full send Parkrun every week
* Be more specific closer to the race
* 2 Weeks from Marathon, peak with race-specific effort:
** 10 k easy / 15-20 km @ race pace (4:37 min/km)
** 4 x (5 km @ race pace + 1 km easy)


{| class="wikitable"
{| class="wikitable"
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|-
|-
|A Week
|High Load
|''Rest''<br/>S&C only
|18 km
|''Track Session''<br/>AM: 5 km easy;<br/>PM: Track, Max effort
|AM: 9 - 18 km;<br/>PM: Track, Max effort
|''Recovery''<br/>9 km Easy
|12 km
|''Recovery/Tempo''<br/>12 km Easy or tempo
|18 km
|''Hill''<br/>5 km, CP Hill
|Rest / S&C
|''Parkrun''<br/>5 km race<br/>Max effort
|21 - 37 km
|''Long Run''</br>20 - 29 km<br/>Start: Easy,</br>Mid: Tempo,</br>End: Max effort
|Rest / 8.5 km depending on previous day
|-
|-
|B Week
|De-Load
|''Rest''<br/>S&C only
|8 km hill
|''Track Session''<br/>Max effort
|AM: 5 km;<br/>PM: Track, Max effort
|''Recovery''<br/>9 km Easy
|9 km
|''Recovery''<br/>9 - 12 km Easy
|12 km
|''Rest/Recovery''<br/>Either no run or 5 km easy
|Rest / S&C
|''Parkrun''<br/>5 km race<br/>Max effort
|''Parkrun'' 2 - 3 km warmup; 5 km race
|''Long Run''<br/>12 - 19 km<br/>Easy
|Rest / S&C


|}
|}
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* ASICS Nimbus 22
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]
* ASICS Nimbus 24 [2023-07]
== Research ==
* [https://www.researchgate.net/profile/Malcolm-Collins/publication/49674432_Increased_running_speed_and_previous_cramps_rather_than_dehydration_or_serum_sodium_changes_predict_exercise-associated_muscle_cramping_A_prospective_cohort_study_in_210_Ironman_triathletes/links/0a85e53c93b820db45000000/Increased-running-speed-and-previous-cramps-rather-than-dehydration-or-serum-sodium-changes-predict-exercise-associated-muscle-cramping-A-prospective-cohort-study-in-210-Ironman-triathletes.pdf Increased running speed and previous cramps rather than dehydration or serum sodium]


== YouTube ==
== YouTube ==
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Runners:
Runners:
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@BenParkes Ben Parkes]
* [https://www.youtube.com/@thisisjogon Jog On]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@kofuzi Kofuzi]
* [https://www.youtube.com/@justalilbester Nick Bester]
* [https://www.youtube.com/@justalilbester Nick Bester]
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* [https://www.youtube.com/@SteveMagness Steve Magness]
* [https://www.youtube.com/@SteveMagness Steve Magness]


== Diet & Suppliments ==
== Diet & Supplements ==


* Eat at least 2 hours before a race
* Eat at least 2 hours before a race
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** SiS Beta: 40 g carbs (important long races)
** SiS Beta: 40 g carbs (important long races)
* Reduce oil intake which reduces nitric oxide
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
* Caffine
* Sodium
** Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
** 2 tablets: 200 mg
* Caffeine
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
** ~ 6 hours half life
* Tumeric
* Turmeric
** Taken after excercise, can help with DOMS/recovery/anti-inflamitory
** Taken after exercise, can help with DOMS/recovery/anti-inflammatory
** Eat with black pepper or fat to aid absorbtion
** Eat with black pepper or fat to aid absorption
* Creatine Monohydrate
* Creatine Monohydrate
** 5 - 10 g daily
** 5 - 10 g daily
* Magnesium Glycenate
* Magnesium Glycinate
** 3 g daily
** 3 g daily
* Collagen
* Collagen
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** Collagen synthesis is dependent on Vitamin C
** Collagen synthesis is dependent on Vitamin C
** 30 – 60 mins before strength training
** 30 – 60 mins before strength training
** Do not take caffine beforehand
** Do not take caffeine beforehand

Latest revision as of 15:22, 15 May 2026

Distances

See Pace Calculator.

5 km

Date Location Time Pace (min/km) Notes
2023-08-12 Swansea Bay Parkrun 19:27 3:53
2024-05-11
2026-04-27		 South Norwood Parkrun 19:55 3:59
2024-06-29 Crystal Palance Parkrun 20:43 4:09
2024-07-27 Bromley Parkrun 20:27 4:05
2025-03-01 Medina IOW Parkrun 22:04 4:25
2025-08-17 Dulwich Park 19:58 4:00 13th Overall, 1st in V50 category
Pacer V2

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

10 km

Date Location Time Pace (min/km) Notes
2025-01-19 Regent's Park 43:03 4:18 2 weeks off/with injury. Metaspeed, cool.
2025-06-18 Norman Park 44:18 4:26 32nd of 292 overall. Pacer V2, Very hot.
2025-08-24 Regent's Park 41:57 4:12 18th of 362 overall. Metaspeed, warmish.
2026-06-14 High Elms

Target: 42:00 (4:12 min/km)

10 mile (16 km)

Date Location Time Pace (min/km) Notes
2026-06-07 Dorking

Target: 1:09:30 (?:? min/km)

Half (21.1 km)

Date Location Time Pace (min/km) Notes
2023-09-03 London Big Half 1:36:57 4:36 Hot
2024-09-01 London Big Half 1:32:20 4:23 Hot
2025-09-07 London Big Half 1:32:06 4:22 Warm. On 1:30 pace until halfway, legs tiring.
Insufficient training at race pace?
2026-09-06 London Big Half

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

Notes from BH:

  • Pre-race warmup walk
  • Fueling plan
  • Plan point of sprint finish earlier

Marathon (42.2 km)

Date Location Time Pace (min/km) Notes
2022-05-01 Milton Keynes 3:53:00 5:31 Cramp near end: no fueling plan.
2023-05-01 Milton Keynes 3:34:04 5:04
2024-05-06 Milton Keynes 3:21:04 4:46
2025-05-05 Milton Keynes 3:40:21 5:13 After injury: insufficient long runs.
Cool, 5 Gells/tablets/2 caffine
Severe cramp in last 6 km
2025-10-18 Battersea Park 3:19:58 4:44 Cool, flat. 4 Gells + Sweets.Achillies niggle, New Balance
Bad blisters, cramp after finish
2026-04-12 Brighton 3:29:04 4:57 Superblast 2 (Sunny but not too hot, light wind). Only 2 weeks intensive (100+k) after Achilles recovery. Needed to walk at water stations with cups. Fueling: good gel use, 2 caffeine tabs, 2 electrolyte tabs. Steady heart rate. Started to get cramp in last 5 km, very bad (needed to run/walk) in last 2 km.

Map

2026-05-04 Milton Keynes 3:18:04 4:41 Cool, steady pace, Metaspeed Sky +, good gel/electrolytes, no cramp until a little crossing the finish.

Map

2026-10-24 Battersea Park
2027-04-18 Newport

Targets:

  • 3:30:00 (4:59 min/km)
  • 3:20:00 (4:44 min/km)
  • 3:15:00 (4:37 min/km)

Training

  • Polarised Training:
    • Mostly consistent slow runs, high volume
    • Speed work at Parkrun and track.
  • Taper
    • 2 - 3 weeks unnecessary if comfortable with prior volume, so used to recovering.
    • Reduce volume but maintain intensity
  • Sprints
    • Hill sprints develop power; high cadence/look up not down
    • Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
  • Alternate:
    • 2 weeks High Load (100+ km)
    • 1 week De-load
    • Vary according to feel, additional races
    • Do not attempt full send Parkrun every week
  • Be more specific closer to the race
  • 2 Weeks from Marathon, peak with race-specific effort:
    • 10 k easy / 15-20 km @ race pace (4:37 min/km)
    • 4 x (5 km @ race pace + 1 km easy)
Mon Tue Wed Thu Fri Sat Sun
High Load 18 km AM: 9 - 18 km;
PM: Track, Max effort 		12 km 18 km Rest / S&C 21 - 37 km Rest / 8.5 km depending on previous day
De-Load 8 km hill AM: 5 km;
PM: Track, Max effort 		9 km 12 km Rest / S&C Parkrun 2 - 3 km warmup; 5 km race Rest / S&C

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
  • ~ 19 km : Elmers - Shirley - WWickham - Beckenham
  • ~ 21.6 km : Grenwich observatory and back
  • ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
  • ~ 29.3 km : To SB, Grenwich observatory and back
  • ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:

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

Form:

  • Check, especially when tired
  • Stop flapping arms about
  • Don't slouch forward

Shoes

Current:

  • ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
  • ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
  • ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
  • New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
    • Half size up, but still too tight for long runs.
  • ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
  • ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
  • Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
    • 1 size up

Consider:

  • ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
  • ASICS MegaBlast (230g, £210): Fast non-plate
  • ASICS Metaspeed Ride (282 g, £180)
  • ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
  • ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
  • ASICS Novablast 5 (260 g, *£135)
  • ASICS Trabuco 14 (* £140): Trail
  • Li-Ning Eedian 6 Elite (~200 g): Races
  • Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:

  • ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
  • Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
  • ASICS Cumulus
  • ASICS Nimbus 22
  • ASICS Nimbus 24 [2023-07]

Research

YouTube

Runners:

Physio/Coach:

Diet & Supplements

  • Eat at least 2 hours before a race
  • Marathon/Half:
    • Start taking carbs 20 mins after the start of a race
    • At least 60 g / hour
    • SiS GO Isotonic: 22 g carbs (general training)
    • SiS Beta: 40 g carbs (important long races)
  • Reduce oil intake which reduces nitric oxide
  • Nitric oxide rich foods: rhubarb, celery, lettuce, beetroot, watermelon
  • Sodium
    • Suggested 300 - 600 mg/hr; up to 1 g/hr on very hot days.
    • 2 tablets: 200 mg
  • Caffeine
    • 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
    • ~ 30 - 60 mins prior to race
    • ~ 6 hours half life
  • Turmeric
    • Taken after exercise, can help with DOMS/recovery/anti-inflammatory
    • Eat with black pepper or fat to aid absorption
  • Creatine Monohydrate
    • 5 - 10 g daily
  • Magnesium Glycinate
    • 3 g daily
  • Collagen
    • 10 - 15 g of hydrolyzed collagen peptides
    • Collagen synthesis is dependent on Vitamin C
    • 30 – 60 mins before strength training
    • Do not take caffeine beforehand
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