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
|
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