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	Easy	?	Rest	Parkrun	Long Run
~ 9km wth hill/minor sprints	50 mins, 2 km easy, intervals of < 4 min/km	50 min, 5 min/mn	?	S & C Work	5 km race, run to/from	22 - 30 km

S/C Excercises:

• Calf Raise
• Bench Lunge
• Side Plank