Running: Difference between revisions
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== 5k == | == Distances == | ||
See [https://www.calculator.net/pace-calculator.html Pace Calculator]. | |||
=== 5k === | |||
{| class="wikitable" | {| class="wikitable" | ||
! | !Date | ||
!Location | !Location | ||
!Time | !Time | ||
!Pace | !Pace (min/km) | ||
|- | |- | ||
| | |2023-08-26||South Norwood||20:15||4:03 | ||
|- | |- | ||
|2023-08-12||Swansea Bay||19:27||3:53 | |2023-08-12||Swansea Bay||19:27||3:53 | ||
| Line 14: | Line 18: | ||
|} | |} | ||
== Half (21.1 km) == | Target: 20:00 (4:00 min/km) | ||
=== Half (21.1 km) === | |||
{| class="wikitable" | {| class="wikitable" | ||
! | !Date | ||
!Location | !Location | ||
!Time | !Time | ||
| Line 23: | Line 29: | ||
|- | |- | ||
| | |2023-09-03||London Big Half||1:36:57||4:36 | ||
|} | |} | ||
== Marathon (42.2 km) == | Target: 1:30:00 (4:16 min/km) | ||
=== Marathon (42.2 km) === | |||
{| class="wikitable" | {| class="wikitable" | ||
! | !Date | ||
!Location | !Location | ||
!Time | !Time | ||
!Pace | !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) | |||
== Training == | |||
{| class="wikitable" | |||
!Mon | |||
!Tue | |||
!Wed | |||
!Thu | |||
!Fri | |||
!Sat | |||
!Sun | |||
|- | |- | ||
| | |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/>5 min/km||60+ min,<br/>4:30 min/km||S & C Work||5 km race,<br/>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 | |||
Consider: | |||
* ASICS Get-Nimbus 25 | |||
** £175 Runners Needed | |||
** £175 ASICS online | |||
** Y19800 ASICS Japan | |||
* Mizuno Wave Rebellion Pro | |||
** £200 Runners Needed | |||
* Fuelcell Supercomp Pacer | |||
** £170 Runners Needed | |||
* Hoka Bondi X | |||
** £180 Runners Needed | |||
Revision as of 16:08, 9 January 2024
Distances
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)
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
Consider:
- ASICS Get-Nimbus 25
- £175 Runners Needed
- £175 ASICS online
- Y19800 ASICS Japan
- Mizuno Wave Rebellion Pro
- £200 Runners Needed
- Fuelcell Supercomp Pacer
- £170 Runners Needed
- Hoka Bondi X
- £180 Runners Needed