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Target: 3:30 -> 4:59 min/km | Target: 3:30 -> 4:59 min/km | ||
== Shoes == | |||
* ASICS Gel-Nimbus 24 | |||
* ASICS NovaBlast 3 | |||
Consider: | |||
* ASICS Get-Nimbus 25 | |||
** £175 Runners Needed | |||
* ASICS Metaspee Sky+ | |||
** £225 ASICS | |||
* Mizuno Wave Rebellion Pro | |||
** £200 Runners Needed | |||
* Fuelcell Supercomp Pacer | |||
** £170 Runners Needed | |||
* Hoka Bondi X | |||
** £180 Runners Needed | |||
== Training == | == Training == | ||
Revision as of 08:38, 13 November 2023
See Pace Calculator.
5k
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2023-08-26 | South Norwood | 20:15 | 4:03 |
| 2023-08-12 | Swansea Bay | 19:27 | 3:53 |
Half (21.1 km)
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2023-09-03 | London Big Half | 1:36:57 | 4:36 |
Target: 1:30 -> 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 |
Target: 3:30 -> 4:59 min/km
Shoes
- ASICS Gel-Nimbus 24
- ASICS NovaBlast 3
Consider:
- ASICS Get-Nimbus 25
- £175 Runners Needed
- ASICS Metaspee Sky+
- £225 ASICS
- Mizuno Wave Rebellion Pro
- £200 Runners Needed
- Fuelcell Supercomp Pacer
- £170 Runners Needed
- Hoka Bondi X
- £180 Runners Needed
Training
- Session 1
- 10 mins easy/warm-up
- 6-8 x 1 km
- ~ 3:45 min/km pace
- 2 mins walk recovery
- Session 2
- 10 mins easy/warm-up
- 4-6 x 8 km
- ~ 4:00 min/km pace
- 2 mins walk recovery
- Session 3
- 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
- Volume: 80-100 km / week
- 1 or 2 days / week recovery
- Every 4 weeks, have an easy run/recovery week