Running

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

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

Target: 1:30:00 (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: 3:30:00 (4:59 min/km)

Shoes

• ASICS Gel-Nimbus 24
• ASICS NovaBlast 3

Consider:

• ASICS Get-Nimbus 25
  • £175 Runners Needed
  • £175 ASICS online
  • Y19800 ASICS Japan
• ASICS Metaspee Sky+
  • £225 ASICS
  • Y27500 ASICS Japan
• Mizuno Wave Rebellion Pro
  • £200 Runners Needed
• Fuelcell Supercomp Pacer
  • £170 Runners Needed
• Hoka Bondi X
  • £180 Runners Needed

Training

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Recovery	Intervals	?	?	Rest	Parkrun	Long Run
~ 9km wth hill/minor sprints	50 mins	?	?	S & C Work	5 km race, run to/from	22 - 30 km

Excercises:

• Calf Raise
• Bench Lunge
• Side Plank

• 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