Running

Distances

See Pace Calculator.

5k

• All Parkruns

Date	Location	Time	Pace (min/km)
2023-08-12	Swansea Bay Parkrun	19:27	3:53
2024-05-11	South Norwood Parkrun	19:55	3:59
2024-05-11	Crystal Palance Parkrun	20:43	4:09
2024-07-27	Bromley Parkrun	20:27	4:05

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
2024-09-01	London Big Half	1:32:20	4:23
2025-09-07	London Big Half

Target: 1:30:00 (4:16 min/km)

Notes from BH:

• Pre-race warmup walk
• Remember to use electrolyte tablets later in race
• Slight negative split plan

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
2024-05-06	Milton Keynes	3:21:04	4:46
2025-05-05	Milton Keynes

Targets:

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

Training

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
A Week	Rest/Recovery 0 - 5 km Easy	Hill 12.5 km or less Hard hill, rest, Easy	Recovery ~ 12 km ~ 60 min Easy	HIT/Track Sessions	Rest S & C	Parkrun 5 km race Max effort	Long Run 20 - 23 km Moderate effort
B Week	Recovery ~ 12 km ~ 60 min Easy	Hill 12.5 km Hard hill, rest, Easy	Recovery ~ 12 km ~ 60 min Easy	HIT/Track Sessions	Rest S & C	Parkrun 5 km race Max effort	Long Run 23 - 35 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
• ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop

S/C Excercises:

• Calf Raise
• Bench Lunge
• Plank
• Side Plank
• Toe Walk
• Heel Walk

Shoes

Current:

• Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
• ASICS NovaBlast 3 (252 g) [2023-07]: Temp/Track/Parkrun
• ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races

Consider:

• ASICS Novablast 4 (260 g): Easy Run, Daily
• ASICS SuperBlast 2 (250 g): £200/ASICS
• ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS
• ASICS Noosa Tri 16 (215 g)
• ASICS Metaspeed Sky Paris (): Marathon Races £220/RN

Retired:

• ASICS Cumulus
• ASICS Nimbus 22
• ASICS Nimbus 24 [2023-07]

Diet

• Eat at least 2 hours before a race
• Start taking carbs 20 mins after the start of a race
• Reduce oil intake which reduces nitric oxide
• Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
• Reduce salt
• BMI target: 20.3
  • 172 cm
  • 60 kg
  • extra salt during excercise unnecessary?
• Caffine
  • 3 - 5 mg/kg -> ~ 250 mg
  • ~ 30 - 60 mins prior to race
  • ~ 6 hours half life