Running: Difference between revisions
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!Time | !Time | ||
!Pace (min/km) | !Pace (min/km) | ||
|- | |- | ||
| | |2023-08-12||Swansea Bay||19:27||3:53 | ||
|- | |- | ||
| | |2024-05-11||South Norwood||19:55||3:59 | ||
|} | |} | ||
| Line 27: | Line 25: | ||
!Time | !Time | ||
!Pace (min/km) | !Pace (min/km) | ||
|- | |- | ||
|2023-09-03||London Big Half||1:36:57||4:36 | |2023-09-03||London Big Half||1:36:57||4:36 | ||
|- | |||
|2024-09-01||London Big Half|| || | |||
|} | |} | ||
| Line 48: | Line 46: | ||
|2023-05-01||Milton Keynes||3:34:04||5:04 | |2023-05-01||Milton Keynes||3:34:04||5:04 | ||
|- | |- | ||
|2024-05-06||Milton Keynes||3:21:04|| | |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 == | == Training == | ||
{| class="wikitable" | {| class="wikitable" | ||
!Mon | ! !!Mon!!Tue!!Wed!!Thu!!Fri!!Sat!!Sun | ||
!Tue | |||
!Wed | |||
!Thu | |||
!Fri | |||
!Sat | |||
!Sun | |||
|- | |- | ||
| | |A Week | ||
|Rest or<br/>~ 5 km easy | |||
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | |||
|Easy/Marathon Pace<br/>60+ min,<br/>5 min/km | |||
|Intervals | |||
|Rest<br/>S & C Work | |||
|Parkrun<br/>5 km race,<br/>easy run after | |||
|Long Run</br>20 - 23 km | |||
|- | |- | ||
|60+ mins<br/>Easy 14 km with hill| | |B Week | ||
|Recovery<br/>60+ mins<br/>Easy 14 km with hill | |||
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km | |||
|Easy/Marathon Pace<br/>60+ min,<br/>5 min/km | |||
|60+ min,<br/>4:30 min/km | |||
|Rest<br/>S & C Work | |||
|Parkrun<br/>5 km race,<br/>easy run after | |||
|Long Run<br/>23 - 35 km | |||
|} | |} | ||
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: | S/C Excercises: | ||
* Calf Raise | * Calf Raise | ||
* Bench Lunge | * Bench Lunge | ||
* Plank | |||
* Side Plank | * Side Plank | ||
* Toe Walk | |||
* Heel Walk | |||
== Shoes == | == Shoes == | ||
| Line 96: | Line 114: | ||
Retired: | Retired: | ||
* ASICS Gel-Cumulus | * ASICS Gel-Cumulus | ||
* ASICS Gel-Nimbus 22 | |||
== Caffine == | |||
* 3 - 5 mg/kg -> ~ 250 mg | |||
* ~ 30 - 60 mins prior to race | |||
* ~ 6 hours half life | |||
Latest revision as of 07:35, 30 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
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| A Week | Rest or ~ 5 km easy |
Intervals 60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
Easy/Marathon Pace 60+ min, 5 min/km |
Intervals | Rest S & C Work |
Parkrun 5 km race, easy run after |
Long Run 20 - 23 km |
| B Week | Recovery 60+ mins Easy 14 km with hill |
Intervals 60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
Easy/Marathon Pace 60+ min, 5 min/km |
60+ min, 4:30 min/km |
Rest S & C Work |
Parkrun 5 km race, easy run after |
Long Run 23 - 35 km |
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 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
- ASICS Gel-Nimbus 22
Caffine
- 3 - 5 mg/kg -> ~ 250 mg
- ~ 30 - 60 mins prior to race
- ~ 6 hours half life