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== 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 | |||
Revision as of 07:56, 18 September 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 |
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 |
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