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== Distances ==


See [https://www.calculator.net/pace-calculator.html Pace Calculator].
See [https://www.calculator.net/pace-calculator.html Pace Calculator].


== 5k ==
=== 5k ===
 
* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]


{| class="wikitable"
{| class="wikitable"
Line 9: Line 12:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
 
!Notes
|-
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53||
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59||
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09||
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05||
|-
|-
|2023-08-26||South Norwood||20:15||4:03
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW Parkrun]||22:04||4:25||
|-
|-
|2023-08-12||Swansea Bay||19:27||3:53
|2025-08-17||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5495-2-25249 Dulwich Park]||19:58||4:00||13th Overall, 1st in V50 category<br/>Pacer V2
 
|}
|}


Target: 20:00 (4:00 min/km)
Target: 20:00 (4:00 min/km)


== Half (21.1 km) ==
=== 10k ===


{| class="wikitable"
{| class="wikitable"
Line 26: Line 36:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
!Notes
|-
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury. Metaspeed, cool.
|-
|2025-06-18||[https://results.netiming.co.uk/results.aspx?CId=20008&RId=465 Norman Park]||44:18||4:26||32nd of 292 overall. Pacer V2, Very hot.
|-
|2025-08-24||[https://results.runthrough.co.uk/myresults.aspx?CId=16487&RId=5504&EId=1&AId=1103850 Regent's Park]||41:57||4:12||18th of 362 overall. Metaspeed, warmish.
|-
|}
Target: 42:00 (4:12 min/km)
=== Half (21.1 km) ===


{| class="wikitable"
!Date
!Location
!Time
!Pace (min/km)
!Notes
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ 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.<br/>Insufficient training at race pace?
|-
|-
|2023-09-03||London Big Half||1:36:57||4:36
|2026-09-06||London Big Half|| || ||


|}
|}


Target: 1:30 -> 4:16 min/km
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) ==
=== Marathon (42.2 km) ===


{| class="wikitable"
{| class="wikitable"
Line 41: Line 81:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
!Notes
|-
|2022-05-01||[https://mkmarathon.com/ 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.<br/>Cool, 5 Gells/tablets/2 caffine<br/>Severe cramp in last 6 km
|-
|2025-10-18||[https://results.runthrough.co.uk/myresults.aspx?uid=16487-5587-6-56342 Battersea Park]||3:19:58||4:44||Cool, flat. 4 Gells + Sweets.<br/>Achillies niggle, New Balance<br/>Bad blisters, cramp after finish
|-
|2026-04-12||Brighton|| || ||
|-
|2026-05-04||Milton Keynes|| || ||
|}
Targets:
* 3:30:00 (4:59 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 min/km)
Training Plan Ideas:
* 3 Months intensive plan
* Consistent Slow runs
* Taper
** Earlier: start 2.5 - 3 weeks out
** Reduce time but maintain intensitiry
* Plan better fueling: Gells during race/electrolyte
* Vary high intensity with easy recovery runs
* Hill sprints develop power
* Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles
== Training ==
A Week: Normal effort<br/>
B Week: Recovery, every 3 weeks or as needed
{| class="wikitable"
! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun


|-
|-
|2022-05-01||Milton Keynes||3:53:00||5:31
|A Week
|''Rest''<br/>S&C only
|''Track Session''<br/>AM: 5 km easy;<br/>PM: Track, Max effort
|''Recovery''<br/>9 km Easy
|''Recovery/Tempo''<br/>12 km Easy or tempo
|''Hill''<br/>5 km, CP Hill
|''Parkrun''<br/>5 km race<br/>Max effort
|''Long Run''</br>20 - 29 km<br/>Start: Easy,</br>Mid: Tempo,</br>End: Max effort
|-
|-
|2023-05-01||Milton Keynes||3:34:04||5:04
|B Week
|''Rest''<br/>S&C only
|''Track Session''<br/>Max effort
|''Recovery''<br/>9 km Easy
|''Recovery''<br/>9 - 12 km Easy
|''Rest/Recovery''<br/>Either no run or 5 km easy
|''Parkrun''<br/>5 km race<br/>Max effort
|''Long Run''<br/>12 - 19 km<br/>Easy


|}
|}


Target: 3:30 -> 4:59 min/km
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 ==
== Shoes ==


* ASICS Gel-Nimbus 24
Current:
* ASICS NovaBlast 3
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races
* ASICS Novablast 5 (260 g) [2025-01]: Tempo/Track/Parkrun
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
* New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races
* ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs


Consider:
Consider:
* ASICS Get-Nimbus 25
* ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
** £175 Runners Needed
* ASICS SuperBlast 2 (250 g, £200): Versatile
** £175 ASICS online
* ASICS Metaspeed Ride (282 g, £180)
** Y19800 ASICS Japan
* ASICS Sonicblast Tokyo (256 g, *£170): plate version of novablast? Tempo?
* ASICS Metaspee Sky+
* ASICS Magic Speed 4 (242 g, £160 - 15%): plate, tempo/speed work.
** £225 ASICS
* ASICS Novablast 5 (260 g, *£135)
** Y27500 ASICS Japan
* Mizuno Wave Rebellion Pro
** £200 Runners Needed
* Fuelcell Supercomp Pacer
** £170 Runners Needed
* Hoka Bondi X
** £180 Runners Needed
 
== Training ==


* Session 1
** 10 mins easy/warm-up
** 6-8 x 1 km
** ~ 3:45 min/km pace
** 2 mins walk recovery


* Session 2
Retired:
** 10 mins easy/warm-up
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
** 4-6 x 8 km
* ASICS Cumulus
** ~ 4:00 min/km pace
* ASICS Nimbus 22
** 2 mins walk recovery
* ASICS Nimbus 24 [2023-07]


* Session 3
== Diet ==
** 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
* Eat at least 2 hours before a race
* Volume: 80-100 km / week
* Marathon/Half:
* 1 or 2 days / week recovery
** Start taking carbs 20 mins after the start of a race
* Every 4 weeks, have an easy run/recovery week
** Gells ~ every 20 - 35 mins
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Reduce salt
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight BMI] 21.2, target: 18.5 - 25
** 175 cm
** 65 kg
** extra salt during excercise unnecessary?
* Caffine
** 2 - 6 mg/kg -> ~ 400 mg (2 tablets)
** ~ 30 - 60 mins prior to race
** ~ 6 hours half life
* Creatine Monohydrate
** 5 - 10 g daily

Latest revision as of 19:49, 23 October 2025

Distances

See Pace Calculator.

5k

Date Location Time Pace (min/km) Notes
2023-08-12 Swansea Bay Parkrun 19:27 3:53
2024-05-11 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)

10k

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.

Target: 42:00 (4:12 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
2026-05-04 Milton Keynes

Targets:

  • 3:30:00 (4:59 min/km)
  • 3:20:00 (4:44 min/km)
  • 3:15:00 (4:37 min/km)

Training Plan Ideas:

  • 3 Months intensive plan
  • Consistent Slow runs
  • Taper
    • Earlier: start 2.5 - 3 weeks out
    • Reduce time but maintain intensitiry
  • Plan better fueling: Gells during race/electrolyte
  • Vary high intensity with easy recovery runs
  • Hill sprints develop power
  • Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

Training

A Week: Normal effort
B Week: Recovery, every 3 weeks or as needed

Mon Tue Wed Thu Fri Sat Sun
A Week Rest
S&C only 		Track Session
AM: 5 km easy;
PM: Track, Max effort 		Recovery
9 km Easy 		Recovery/Tempo
12 km Easy or tempo 		Hill
5 km, CP Hill 		Parkrun
5 km race
Max effort 		Long Run
20 - 29 km
Start: Easy,
Mid: Tempo,
End: Max effort
B Week Rest
S&C only 		Track Session
Max effort 		Recovery
9 km Easy 		Recovery
9 - 12 km Easy 		Rest/Recovery
Either no run or 5 km easy 		Parkrun
5 km race
Max effort 		Long Run
12 - 19 km
Easy

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 NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
  • ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races
  • ASICS Novablast 5 (260 g) [2025-01]: Tempo/Track/Parkrun
  • ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
  • New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races
  • ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs

Consider:

  • ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
  • ASICS SuperBlast 2 (250 g, £200): Versatile
  • 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)


Retired:

  • Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
  • ASICS Cumulus
  • ASICS Nimbus 22
  • ASICS Nimbus 24 [2023-07]

Diet

  • Eat at least 2 hours before a race
  • Marathon/Half:
    • Start taking carbs 20 mins after the start of a race
    • Gells ~ every 20 - 35 mins
  • Reduce oil intake which reduces nitric oxide
  • Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
  • Reduce salt
  • BMI 21.2, target: 18.5 - 25
    • 175 cm
    • 65 kg
    • extra salt during excercise unnecessary?
  • Caffine
    • 2 - 6 mg/kg -> ~ 400 mg (2 tablets)
    • ~ 30 - 60 mins prior to race
    • ~ 6 hours half life
  • Creatine Monohydrate
    • 5 - 10 g daily
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