Running
Distances
See Pace Calculator.
5k
| 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 | 4:09 |
| 2024-07-27 | Bromley Parkrun | 20:27 | 4:05 |
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 | 1:32:20 | 4:23 |
| 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) |
|---|---|---|---|
| 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:
- Saucony Mens Ride 17 (282 g) -
- ASICS NovaBlast 3 (252 g): Easy Run, Daily
- ASICS Metaspeed Sky+ (204 g): Races
Consider:
- ASICS Novablast 4 (260 g): Easy Run, Daily
- ASICS SuperBlast 2 (250 g): £200/ASICS
- ASICS MagicSpeed 4 (245 g): CP, Speed/Races £160/ASICS
- ASICS Noosa Tri 16 (215 g)
- ASICS Metaspeed Sky Paris (): Marathon Races £220/RN
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: rhubarb, celetry, lettuce, beetroot, watermelon
- Reduce salt
- BMI target: 200
- 172 cm
- 60 kg
- extra salt during excercise unnecessary?
- Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life