Running: Difference between revisions
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{| class="wikitable" | {| class="wikitable" | ||
!Mon | !Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun | ||
!Tue | |||
!Wed | |||
!Thu | |||
!Fri | |||
!Sat | |||
!Sun | |||
|- | |- | ||
A Week| | |||
|Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run | |Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run | ||
|- | |- | ||
|60+ mins<br/>Easy 14 km with hill | B Week| | ||
|60+ mins<br/>Easy 14 km with hill | |||
|60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | |||
|60+ min,<br/>5 min/km||60+ min,<br/>4:30 min/km | |||
|S & C Work||5 km race,<br/>easy run after | |||
|22 - 30 km | |||
|} | |} | ||
Revision as of 13:56, 25 May 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
A Week| B Week|| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Recovery | Intervals | Easy/Marathon Pace | Easy/Progression | Rest | Parkrun | Long Run |
| 60+ mins Easy 14 km with hill |
60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
60+ min, 5 min/km |
60+ min, 4:30 min/km |
S & C Work | 5 km race, easy run after |
22 - 30 km |
S/C Excercises:
- Calf Raise
- Bench Lunge
- Side Plank
Shoes
Current:
- ASICS Gel-Nimbus 24
- 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
Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life