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
2024-06-29	Crystal Palance Parkrun	20:43	4:09
2024-07-27	Bromley Parkrun	20:27	4:05
2025-03-01	Medina IOW	22:04	4:25

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
2025-06-18	Norman Park	44:18	4:26	32nd place, very hot
2025-08-24	Regent's Park

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

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)	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
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

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

S/C Excercises:

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

Form:

• 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

Consider:

• ASICS SuperBlast 2 (250 g, £200): Versatile
• ASICS Metaspeed Ride (282 g, £180)
• ASICS Metaspeed Sky/Edge Paris (188 g, £220): Races/speed
• Saucony Endorphin Pro 4
• Hoka Rocket X2
• Mizuno Wave Rellion 3
• Adidas Adizero Adios Pro 3 (215 g): Races. Normal 8 1/2 is too small

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 ~ 20-35 mins
• Reduce oil intake which reduces nitric oxide
• Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
• Reduce salt
• BMI target: 20.3
  • 175 cm
  • 70 kg
  • extra salt during excercise unnecessary?
• Caffine
  • 3 - 5 mg/kg -> ~ 250 mg
  • ~ 30 - 60 mins prior to race
  • ~ 6 hours half life
• Creatine Monohydrate
  • 5 - 10 g daily