Running: Difference between revisions
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NickPGSmith (talk | contribs) (→5k) |
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|- | |- | ||
| | |2024-05-11||South Norwood||19:55||3:59 | ||
|- | |- | ||
|2023-08-12||Swansea Bay||19:27||3:53 | |2023-08-12||Swansea Bay||19:27||3:53 | ||
Line 47: | Line 47: | ||
|- | |- | ||
|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||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 == | ||
Line 66: | Line 71: | ||
|Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run | |Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run | ||
|- | |- | ||
|60+ mins<br/>Easy 14 km with hill||60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km||60+ min,<br/> | |60+ mins<br/>Easy 14 km with hill||60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km||60+ min,<br/>5 min/km||60+ min,<br/>4:30 min/km||S & C Work||5 km race,<br/>easy run after||22 - 30 km | ||
|} | |} | ||
Line 81: | Line 86: | ||
* ASICS Gel-Nimbus 24 | * ASICS Gel-Nimbus 24 | ||
* ASICS NovaBlast 3 | * ASICS NovaBlast 3 | ||
* ASICS Metaspeed Sky+ | |||
* Mizuno | |||
* Saucony Mens Ride 17 | |||
Consider: | Consider: | ||
* ASICS Get-Nimbus | * ASICS Get-Nimbus 26 | ||
* | * ASICS Novablast 4 | ||
* Mizuno Wave Rebellion Pro | * Mizuno Wave Rebellion Pro | ||
* Fuelcell Supercomp Pacer | * Fuelcell Supercomp Pacer | ||
* Hoka Bondi X | * Hoka Bondi X | ||
* | |||
Retired: | |||
* ASICS Gel-Cumulus |
Latest revision as of 20:42, 11 May 2024
Distances
See Pace Calculator.
5k
Date | Location | Time | Pace (min/km) |
---|---|---|---|
2024-05-11 | South Norwood | 19:55 | 3:59 |
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 |
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 |
---|---|---|---|---|---|---|
Recovery | Intervals | Easy/Marathon Pace | Easy/Progression | Rest | Parkrun | Long Run |
60+ mins Easy 14 km with hill |
60+ mins Start easy, 14 km with hill intervals of < 4 min/km |
60+ min, 5 min/km |
60+ min, 4:30 min/km |
S & C Work | 5 km race, easy run after |
22 - 30 km |
S/C Excercises:
- Calf Raise
- Bench Lunge
- Side Plank
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