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	4:05
2024-07-27	[ Bromley Parkrun]	20:27	} 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 2025-05-05 Milton Keynes 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/Recovery 0 - 5 km Easy Hill 12.5 km or less Hard hill, rest, Easy HIT 4 reps: * 4 min max effort * 3 min recovery Recovery ~ 12 km ~ 60 min Easy 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 HIT 4 reps: * 4 min max effort * 3 min recovery Recovery ~ 12 km ~ 60 min Easy 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: ASICS NovaBlast 3 (252 g) ASICS Metaspeed Sky+ (204 g) Saucony Mens Ride 17 (282 g) Mizuno Consider: ASICS Nimbus 26 (303 g) ASICS Novablast 4 (260 g) ASICS MagicSpeed 4 (245 g) ASICS Noosa Tri 16 (215 g) Retired: ASICS Cumulus ASICS Nimbus 22 ASICS Nimbus 24 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: celetry, lettuce, beetroot, watermelon Caffine 3 - 5 mg/kg -> ~ 250 mg ~ 30 - 60 mins prior to race ~ 6 hours half life