Running

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/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
• ASICS Metaspeed Sky+
• Saucony Mens Ride 17
• Mizuno

Consider:

• ASICS Nimbus 26
• ASICS Novablast 4
• Mizuno Wave Rebellion Pro
• Fuelcell Supercomp Pacer
• Hoka Bondi X

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