Running: Difference between revisions
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** Hill sprints develop power; high cadence/look up not down | ** 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 | ** Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles | ||
* Alternate: | * Alternate: | ||
** 2 weeks High Load (100+ km) | ** 2 weeks High Load (100+ km) | ||
| Line 146: | Line 145: | ||
** Vary according to feel, additional races | ** Vary according to feel, additional races | ||
** Do not attempt full send Parkrun every week | ** 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 at race pace () | |||
** 4 x (5 km race pace + 1 km easy) | |||
{| class="wikitable" | {| class="wikitable" | ||
Revision as of 15:20, 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. |
| 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. |
| 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 at race pace ()
- 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