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=== 5k ===
=== 5k ===
* [https://www.parkrun.org.uk/parkrunner/6454631/all/ All Parkruns]


{| class="wikitable"
{| class="wikitable"
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!Pace (min/km)
!Pace (min/km)
|-
|-
|2023-08-12||Swansea Bay||19:27||3:53
|2023-08-12||[https://www.parkrun.org.uk/swanseabay/parkrunner/6454631/ Swansea Bay Parkrun]||19:27||3:53
|-
|2024-05-11||[https://www.parkrun.org.uk/southnorwood/parkrunner/6454631/ South Norwood Parkrun]||19:55||3:59
|-
|2024-06-29||[https://www.parkrun.org.uk/crystalpalace/parkrunner/6454631/ Crystal Palance Parkrun]||20:43||4:09
|-
|2024-07-27||[https://www.parkrun.org.uk/bromley/parkrunner/6454631/ Bromley Parkrun]||20:27||4:05
|-
|-
|2024-05-11||South Norwood||19:55||3:59
|2025-03-01||[https://www.parkrun.org.uk/medina/parkrunner/6454631/ Medina IOW]||22:04||4:25
|}
|}


Target: 20:00 (4:00 min/km)
Target: 20:00 (4:00 min/km)
=== 10k ===
{| class="wikitable"
!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) ===
=== Half (21.1 km) ===
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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||Hot
|-
|-
|2023-09-03||London Big Half||1:36:57||4:36
|2024-09-01||London Big Half||1:32:20||4:23||Hot
|-
|-
|2024-09-01||London Big Half|| ||
|2025-09-07||London Big Half|| || ||
|}
|}


Target: 1:30:00 (4:16 min/km)
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) ===
=== Marathon (42.2 km) ===
Line 40: Line 75:
!Time
!Time
!Pace (min/km)
!Pace (min/km)
!Notes


|-
|-
|2022-05-01||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||
|-
|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.<br/>Cool, 5 Gells/tablets/2 caffine<br/>Severe cramp in last 6 km
|-
|-
|2023-05-01||Milton Keynes||3:34:04||5:04
|2026-04-12<br/>2026-04-26||Brighton<br/>London|| || ||
|-
|-
|2024-05-06||Milton Keynes||3:21:04||4:46
|2026-05-04||Milton Keynes|| || ||


|}
|}
Line 52: Line 94:
Targets:
Targets:
* 3:30:00 (4:59 min/km)  
* 3:30:00 (4:59 min/km)  
* 3:23:57 (4:50 min/km)
* 3:20:00 (4:44 min/km)
* 3:15:00 (4:37 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 ==
== Training ==
Line 63: Line 113:
|A Week
|A Week
|''Rest/Recovery''<br/>0 - 5 km<br/>Easy
|''Rest/Recovery''<br/>0 - 5 km<br/>Easy
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km
|''Hill''<br/>12.5 km or less<br/>Hard hill, rest, Easy
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''Recovery''<br/>~ 60 min<br/>~ 12 km
|''HIT/Track Sessions''
|''Rest''<br/>S & C
|''Rest''<br/>S & C
|''Parkrun''<br/>5 km race<br/>Max effort
|''Parkrun''<br/>5 km race<br/>Max effort
|''Long Run''</br>20 - 23 km
|''Long Run''</br>20 - 23 km<br/>Moderate effort
|-
|-
|B Week
|B Week
|''Recovery''<br/>60+ mins<br/>Easy 14 km with hill
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|Intervals<br/>60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km
|''Hill''<br/>12.5 km<br/>Hard hill, rest, Easy
|''HIT''<br>4 reps:<br/>* 4 min max effort<br/>* 3 min recovery
|''Recovery''<br/>~ 12 km<br/>~ 60 min<br/>Easy
|''Recovery''<br/>~ 60 min<br/>~ 12 km
|''HIT/Track Sessions
|''Rest''<br/>S & C
|''Rest''<br/>S & C
|''Parkrun''<br/>5 km race<br/>Max effort
|''Parkrun''<br/>5 km race<br/>Max effort
Line 86: Line 136:
* 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:
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* Toe Walk
* Toe Walk
* Heel Walk
* Heel Walk
Form:
* Escpecially when tired
* Stop flapping arms about
* Don't slouch forward


== Shoes ==
== Shoes ==


Current:
Current:
* ASICS NovaBlast 3
* ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs
* ASICS Metaspeed Sky+
* ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
* Mizuno
* ASICS Novablast 5 (260 g) [2025-01]: Tempo/Track/Parkrun
* Saucony Mens Ride 17
* ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races


Consider:
Consider:
* ASICS Get-Nimbus 26
* ASICS SuperBlast 2 (250 g, £200): Versatile
* ASICS Novablast 4
* ASICS Metaspeed Ride (282 g, £180)
* Mizuno Wave Rebellion Pro
* ASICS Metaspeed Sky/Edge Paris (188 g, £220): Races/speed
* Fuelcell Supercomp Pacer
* NB FuelCell SuperComp Pacer V1
* Hoka Bondi X
* Saucony Endorphin Pro 4
* Hoka Rocket X2
* Mizuno Wave Rellion 3
* Adidas Adizero Adios Pro 3 (215 g): Races. Normal 8 1/2 is too small


Retired:
Retired:
* ASICS Gel-Cumulus
* Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
* ASICS Gel-Nimbus 22
* ASICS Cumulus
* ASICS Gel-Nimbus 24
* ASICS Nimbus 22
* ASICS Nimbus 24 [2023-07]


== Caffine ==
== Diet ==


* 3 - 5 mg/kg -> ~ 250 mg
* Eat at least 2 hours before a race
* ~ 30 - 60 mins prior to race
* Marathon/Half:
* ~ 6 hours half life
** 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
* [https://www.nhs.uk/health-assessment-tools/calculate-your-body-mass-index/calculate-bmi-for-adults/enter-height-and-weight 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

Latest revision as of 06:37, 7 June 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:

  • ASICS SuperBlast 2 (250 g, £200): Versatile
  • ASICS Metaspeed Ride (282 g, £180)
  • ASICS Metaspeed Sky/Edge Paris (188 g, £220): Races/speed
  • NB FuelCell SuperComp Pacer V1
  • Saucony Endorphin Pro 4
  • Hoka Rocket X2
  • Mizuno Wave Rellion 3
  • Adidas Adizero Adios Pro 3 (215 g): Races. Normal 8 1/2 is too small

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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