Running: Difference between revisions

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== Distances ==


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


== 5k ==
=== 5k ===
 
* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]


{| class="wikitable"
{| class="wikitable"
Line 9: Line 12:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
|-
|-
|2023-08-26||South Norwood||20:15||4:03
|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||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09
|-
|-
|2023-08-12||Swansea Bay||19:27||3:53
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05
|}


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


== Half (21.1 km) ==
=== Half (21.1 km) ===


{| class="wikitable"
{| class="wikitable"
Line 24: Line 31:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
|-
|-
|2023-09-03||London Big Half||1:36:57||4:36
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36
|-
|2024-09-01||London Big Half||1:32:20||4:23
|-
|2025-09-07||London Big Half|| ||
|}


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


Target: 1:30 -> 4:16 min/km
Notes from BH:
* Pre-race warmup walk
* Remember to use electrolyte tablets later in race
* Slight negative split plan


== Marathon (42.2 km) ==
=== Marathon (42.2 km) ===


{| class="wikitable"
{| class="wikitable"
Line 41: Line 55:


|-
|-
|2022-05-01||Milton Keynes||3:53:00||5:31
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31
|-
|-
|2023-05-01||Milton Keynes||3:34:04||5:04
|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|| ||
|}
Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)
* 3:00:00 (4:15 min/km)
Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensitiry
* Plan better fueling: Gells during race/electrolyte
== Training ==
{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun
|-
|A Week
|''Rest/Recovery''<br/>0 - 5 km<br/>Easy
|''Hill''<br/>12.5 km or less<br/>Hard hill, rest, Easy
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''HIT/Track Sessions''
|''Rest''<br/>S & C
|''Parkrun''<br/>5 km race<br/>Max effort
|''Long Run''</br>20 - 23 km<br/>Moderate effort
|-
|B Week
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''Hill''<br/>12.5 km<br/>Hard hill, rest, Easy
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''HIT/Track Sessions
|''Rest''<br/>S & C
|''Parkrun''<br/>5 km race<br/>Max effort
|''Long Run''<br/>23 - 35 km<br/>Easy


|}
|}


Target: 3:30 -> 4:59 min/km
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


== Training ==
== Shoes ==
 
Current:
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS NovaBlast 3 (252 g) [2023-07]: Temp/Track/Parkrun
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races


* Session 1
Consider:
** 10 mins easy/warm-up
* ASICS Novablast 4 (260 g): Easy Run, Daily
** 6-8 x 1 km
* ASICS SuperBlast 2 (250 g): £200/ASICS
** ~ 3:45 min/km pace
* ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS
** 2 mins walk recovery
* ASICS Noosa Tri 16 (215 g)
* ASICS Metaspeed Sky Paris (): Marathon Races £220/RN


* Session 2
Retired:
** 10 mins easy/warm-up
* ASICS Cumulus
** 4-6 x 8 km
* ASICS Nimbus 22
** ~ 4:00 min/km pace
* ASICS Nimbus 24 [2023-07]
** 2 mins walk recovery


* Session 3
== Diet ==
** 10 mins easy/warm-up
** 3 x 2 km
** ~ 4:05 min/km pace
** 3 x 2 mins
** ~ 3:40 min/km pace
** 2 mins walk recovery


* Long Run: 20-37 km / week
* Eat at least 2 hours before a race
* Volume: 80-100 km / week
* Start taking carbs 20 mins after the start of a race
* 1 or 2 days / week recovery
* Reduce oil intake which reduces nitric oxide
* Every 4 weeks, have an easy run/recovery week
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Reduce salt
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight BMI] target: 20.3
** 172 cm
** 60 kg
** extra salt during excercise unnecessary?
* Caffine
** 3 - 5 mg/kg -> ~ 250 mg
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life

Latest revision as of 17:07, 7 October 2024

Distances

See Pace Calculator.

5k

Date Location Time Pace (min/km)
2023-08-12 Swansea Bay Parkrun 19:27 3:53
2024-05-11 South Norwood Parkrun 19:55 3:59
2024-05-11 Crystal Palance Parkrun 20:43 4:09
2024-07-27 Bromley Parkrun 20:27 4:05

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 1:32:20 4:23
2025-09-07 London Big Half

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

Notes from BH:

  • Pre-race warmup walk
  • Remember to use electrolyte tablets later in race
  • Slight negative split plan

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
2025-05-05 Milton Keynes

Targets:

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

Training Plan Ideas:

  • 3 Months intensive plan
  • Consistent Slow runs
  • Taper
    • Earlier: start 2.5 - 3 weeks out
    • Reduce time but maintain intensitiry
  • Plan better fueling: Gells during race/electrolyte

Training

Mon Tue Wed Thu Fri Sat Sun
A Week Rest/Recovery
0 - 5 km
Easy 		Hill
12.5 km or less
Hard hill, rest, Easy 		Recovery
~ 12 km
~ 60 min
Easy 		HIT/Track Sessions 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
12.5 km
Hard hill, rest, Easy 		Recovery
~ 12 km
~ 60 min
Easy 		HIT/Track Sessions 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:

  • Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
  • ASICS NovaBlast 3 (252 g) [2023-07]: Temp/Track/Parkrun
  • ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races

Consider:

  • ASICS Novablast 4 (260 g): Easy Run, Daily
  • ASICS SuperBlast 2 (250 g): £200/ASICS
  • ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS
  • ASICS Noosa Tri 16 (215 g)
  • ASICS Metaspeed Sky Paris (): Marathon Races £220/RN

Retired:

  • ASICS Cumulus
  • ASICS Nimbus 22
  • ASICS Nimbus 24 [2023-07]

Diet

  • Eat at least 2 hours before a race
  • Start taking carbs 20 mins after the start of a race
  • Reduce oil intake which reduces nitric oxide
  • Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
  • Reduce salt
  • BMI target: 20.3
    • 172 cm
    • 60 kg
    • extra salt during excercise unnecessary?
  • Caffine
    • 3 - 5 mg/kg -> ~ 250 mg
    • ~ 30 - 60 mins prior to race
    • ~ 6 hours half life
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