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!Notes
!Notes
|-
|-
|2025-01-19||Regent's Park||43:03||4:18||* 2 weeks off/injury
|2025-01-19||Regent's Park||43:03||4:18||2 weeks off/with injury
|-
|-
|2025-06-18||Norman Park|| || ||
|2025-06-18||Norman Park|| || ||
|-
|2025-08-24||Regent's Park|| || ||
|-
|-
|}
|}
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!Time
!Time
!Pace (min/km)
!Pace (min/km)
!Notes
|-
|-
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36
|2023-09-03||London [https://www.thebighalf.co.uk/ Big Half]||1:36:57||4:36||Hot
|-
|-
|2024-09-01||London Big Half||1:32:20||4:23
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|-
|2025-09-07||London Big Half|| ||
|2025-09-07||London Big Half|| || ||
|}
|}


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|-
|-
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||
|2022-05-01||[https://mkmarathon.com/ Milton Keynes]||3:53:00||5:31||Cramp near end: no fueling plan.
|-
|-
|2023-05-01||Milton Keynes||3:34:04||5:04||
|2023-05-01||Milton Keynes||3:34:04||5:04||
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|2024-05-06||Milton Keynes||3:21:04||4:46||
|2024-05-06||Milton Keynes||3:21:04||4:46||
|-
|-
|2025-05-05||Milton Keynes|| || ||* After injury
|2025-05-05||Milton Keynes||3:40:21||5:13||After injury: insufficient long runs.<br/>Cool, 5 Gells/tablets/2 caffine<br/>Severe cramp in last 6 km
|-
|2026-04-12<br/>2026-04-26||Brighton<br/>London|| || ||
|-
|2026-05-04||Milton Keynes|| || ||
 
|}
|}


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* 12 km : to BP Park
* 12 km : to BP Park
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 12.5 km : CPalace - Sydenham - Beckenham J
* ~ 21.6 km : Grenwich observatory and back
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 23 km : Elmers - Shirley - WWickham - Beckenham J with BP Park loop
* ~ 29.3 km : To SB, Grenwich observatory and back


S/C Excercises:
S/C Excercises:
Line 137: Line 147:
* Toe Walk
* Toe Walk
* Heel Walk
* Heel Walk
Form:
* Escpecially when tired
* Stop flapping arms about
* Don't slouch forward


== Shoes ==
== Shoes ==
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* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* ASICS Novablast 5 (260 g, £135) [2025-01]: Tempo/Track/Parkrun
* ASICS Novablast 5 (260 g) [2025-01]: Tempo/Track/Parkrun
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races


Consider:
Consider:
* ASICS SuperBlast 2 (250 g, £200): Versalitle
* Adidas Adizero Adios Pro 3 (215 g): Races. Normal 8 1/2 is too small
* ASICS Metaspeed Ride (282 g, £80)
* ASICS SuperBlast 2 (250 g, £200): Versatile
* ASICS Metaspeed Ride (282 g, £180)
* ASICS Metaspeed Sky/Edge Paris (188 g, £220): Races/speed
* ASICS Metaspeed Sky/Edge Paris (188 g, £220): Races/speed
* Addidas Evo SL : Daily
* On


Retired:
Retired:
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* Eat at least 2 hours before a race
* Eat at least 2 hours before a race
* Start taking carbs 20 mins after the start of 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
* Reduce oil intake which reduces nitric oxide
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
* Reduce salt
* Reduce salt
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight BMI] target: 20.3
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight BMI] target: 20.3
** 172 cm
** 175 cm
** 60 kg
** 70 kg
** extra salt during excercise unnecessary?
** extra salt during excercise unnecessary?
* Caffine
* Caffine

Latest revision as of 13:19, 30 May 2025

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
2024-06-29 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
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
2026-04-12
2026-04-26		 Brighton
London
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

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 		Recovery
~ 12 km
~ 60 min
Easy 		HIT/Track Sessions 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 		Recovery
~ 12 km
~ 60 min
Easy 		HIT/Track Sessions 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
  • ~ 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:

  • Escpecially when tired
  • Stop flapping arms about
  • Don't slouch forward

Shoes

Current:

  • ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
  • ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
  • ASICS Novablast 5 (260 g) [2025-01]: Tempo/Track/Parkrun
  • ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races

Consider:

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

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
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