Running

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Revision as of 16:45, 22 November 2023 by NickPGSmith (talk | contribs)
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See Pace Calculator.

5k

Date Location Time Pace (min/km)
2023-08-26 South Norwood 20:15 4:03
2023-08-12 Swansea Bay 19:27 3:53

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

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

Target: 3:30:00 (4:59 min/km)

Shoes

  • ASICS Gel-Nimbus 24
  • ASICS NovaBlast 3

Consider:

  • ASICS Get-Nimbus 25
    • £175 Runners Needed
    • £175 ASICS online
    • Y19800 ASICS Japan
  • ASICS Metaspee Sky+
    • £225 ASICS
    • Y27500 ASICS Japan
  • Mizuno Wave Rebellion Pro
    • £200 Runners Needed
  • Fuelcell Supercomp Pacer
    • £170 Runners Needed
  • Hoka Bondi X
    • £180 Runners Needed

Training

Mon Tue Wed Thu Fri Sat Sun
Recovery Intervals Easy ? Rest Parkrun Long Run
~ 9km wth hill/minor sprints 50 mins, 2 km easy, intervals of < 4 min/km 50 min, 5 min/mn ? S & C Work 5 km race, run to/from 22 - 30 km


S/C Excercises:

  • Calf Raise
  • Bench Lunge
  • Side Plank