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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 === | ||
{| class="wikitable" | {| class="wikitable" | ||
| Line 19: | Line 20: | ||
Target: 20:00 (4:00 min/km) | Target: 20:00 (4:00 min/km) | ||
== Half (21.1 km) == | === Half (21.1 km) === | ||
{| class="wikitable" | {| class="wikitable" | ||
| Line 34: | Line 35: | ||
Target: 1:30:00 (4:16 min/km) | Target: 1:30:00 (4:16 min/km) | ||
== Marathon (42.2 km) == | === Marathon (42.2 km) === | ||
{| class="wikitable" | {| class="wikitable" | ||
| Line 50: | Line 51: | ||
Target: 3:30:00 (4:59 min/km) | Target: 3:30:00 (4:59 min/km) | ||
== Training == | == Training == | ||
| Line 94: | Line 75: | ||
* Bench Lunge | * Bench Lunge | ||
* Side Plank | * Side Plank | ||
== Shoes == | |||
Current: | |||
* ASICS Gel-Nimbus 24 | |||
* ASICS NovaBlast 3 | |||
Consider: | |||
* ASICS Get-Nimbus 25 | |||
** £175 Runners Needed | |||
** £175 ASICS online | |||
** Y19800 ASICS Japan | |||
* ASICS Metaspeed Sky+ | |||
** £225 ASICS online | |||
** Y27500 ASICS Japan | |||
* Mizuno Wave Rebellion Pro | |||
** £200 Runners Needed | |||
* Fuelcell Supercomp Pacer | |||
** £170 Runners Needed | |||
* Hoka Bondi X | |||
** £180 Runners Needed | |||
Revision as of 16:47, 22 November 2023
Distances
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)
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
Shoes
Current:
- ASICS Gel-Nimbus 24
- ASICS NovaBlast 3
Consider:
- ASICS Get-Nimbus 25
- £175 Runners Needed
- £175 ASICS online
- Y19800 ASICS Japan
- ASICS Metaspeed Sky+
- £225 ASICS online
- Y27500 ASICS Japan
- Mizuno Wave Rebellion Pro
- £200 Runners Needed
- Fuelcell Supercomp Pacer
- £170 Runners Needed
- Hoka Bondi X
- £180 Runners Needed