Running: Difference between revisions
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| Line 64: | Line 64: | ||
|Rest or<br/>~ 5 km easy | |Rest or<br/>~ 5 km easy | ||
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | |Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | ||
| | |'''HIT'''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | ||
|''Easy Run''<br/>60 min | |''Easy Run''<br/>~ 60 min<br/>~ 12 km | ||
|''Rest''<br/>S & C | |''Rest''<br/>S & C | ||
|''Parkrun''<br/>5 km race,<br/>max effort | |''Parkrun''<br/>5 km race,<br/>max effort | ||
| Line 74: | Line 74: | ||
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | |Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | ||
|'''HIT'''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | |'''HIT'''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery | ||
|''Easy Run''<br/>60 min<br/>~ 12 km | |''Easy Run''<br/>~ 60 min<br/>~ 12 km | ||
|''Rest''<br/>S & C | |''Rest''<br/>S & C | ||
|''Parkrun''<br/>5 km race<br/>max effort | |''Parkrun''<br/>5 km race<br/>max effort | ||
Revision as of 07:58, 6 June 2024
Distances
See Pace Calculator.
5k
| Date | Location | Time | Pace (min/km) |
|---|---|---|---|
| 2023-08-12 | Swansea Bay | 19:27 | 3:53 |
| 2024-05-11 | South Norwood | 19:55 | 3:59 |
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 |
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 |
| 2024-05-06 | Milton Keynes | 3:21:04 | 4:46 |
Targets:
- 3:30:00 (4:59 min/km)
- 3:23:57 (4:50 min/km)
- 3:15:00 (4:37 min/km)
Training
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| A Week | Rest or ~ 5 km easy |
Intervals 60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
HIT 4 reps: * 4 min max effort * 3 min recovery |
Easy Run ~ 60 min ~ 12 km |
Rest S & C |
Parkrun 5 km race, max effort |
Long Run 20 - 23 km |
| B Week | Recovery 60+ mins Easy 14 km with hill |
Intervals 60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
HIT 4 reps: * 4 min max effort * 3 min recovery |
Easy Run ~ 60 min ~ 12 km |
Rest S & C |
Parkrun 5 km race max effort |
Long Run 23 - 35 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
- ~ 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:
- ASICS NovaBlast 3
- ASICS Metaspeed Sky+
- Mizuno
- Saucony Mens Ride 17
Consider:
- ASICS Get-Nimbus 26
- ASICS Novablast 4
- Mizuno Wave Rebellion Pro
- Fuelcell Supercomp Pacer
- Hoka Bondi X
Retired:
- ASICS Gel-Cumulus
- ASICS Gel-Nimbus 22
- ASICS Gel-Nimbus 24
Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life