Running

Distances

See Pace Calculator.

5k

• All Parkruns

Date	Location	Time	Pace (min/km)	Notes
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 Parkrun	22:04	4:25
2025-08-17	Dulwich Park	19:58	4:00	13th Overall, 1st in V50 category Pacer V2

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. Metaspeed, cool.
2025-06-18	Norman Park	44:18	4:26	32nd of 292 overall. Pacer V2, Very hot.
2025-08-24	Regent's Park	41:57	4:12	18th of 362 overall. Metaspeed, warmish.

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	1:32:06	4:22	Warm. On 1:30 pace until halfway, legs tiring. Insufficient training at race pace?
2026-09-06	London Big Half

Target: 1:30:00 (4:16 min/km)

Notes from BH:

• Pre-race warmup walk
• Fueling plan
• Plan point of sprint finish earlier

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
2025-10-18	Battersea Park	3:19:58	4:44	Cool, flat. 4 Gells + Sweets. Achillies niggle, New Balance Bad blisters, cramp after finish
2026-04-12	Brighton			HIGH5 Zero at Mile 7, 10, 15, 18, 21 and 23 High5 Energy Gel Aqua at Mile 10, 15 and 21 Map
2026-05-04	Milton Keynes			Map
2026-10-24	Batersea Park

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
• High volume and some intensity to avoid cramp
• Taper
  • Earlier: start 2.5 - 3 weeks out
  • Reduce time but maintain intensity
• Vary high intensity with easy recovery runs
• Hill sprints develop power
• Sprint training should be done not to exhaustion: multiple short bursts to engage fast twitch muscles

Training

Target: 40 - 60 km/week

A Week: Normal effort
B Week: Recovery, every 3 weeks or as needed

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
A Week	Rest S&C only	Track Session AM: 5 km easy; PM: Track, Max effort	Recovery 9 km Easy	Recovery/Tempo 12 km Easy or tempo	Hill 5 km, CP Hill	Parkrun 5 km race Max effort	Long Run 20 - 29 km Start: Easy, Mid: Tempo, End: Max effort
B Week	Rest S&C only	Track Session Max effort	Recovery 9 km Easy	Recovery 9 - 12 km Easy	Rest/Recovery Either no run or 5 km easy	Parkrun 5 km race Max effort	Long Run 12 - 19 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
• ~ 19 km : Elmers - Shirley - WWickham - Beckenham
• ~ 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
• ~ 31.5 km : Elmers - Shirley - WWickham - Beckenham (and repeat with shortcut)

S/C Excercises:

• Calf Raise
• Bench Lunge
• Plank
• Side Plank
• Toe Walk
• Heel Walk

Form:

• Check, especially when tired
• Stop flapping arms about
• Don't slouch forward

Shoes

Current:

• ASICS Metaspeed Sky+ (204 g) [2023-12]: Important Races: Half/Marathon. Carbon Plate.
• ASICS Novablast 5 (260 g) [2025-01]: Everyday, Easy, Parkrun.
• ASICS Nimbus 27 (300 g) [2025-04]: Extra cushioned, long runs.
• New Balance FuelCell SuperComp Pacer V2 (209 g) [2025-05]: Important Races: 5k/10k. Carbon Plate.
  • Half size up, but still too tight for long runs.
• ASICS Gel Pulse 15 (260 g) [2025-09]: Walking, light runs.
• ASICS SuperBlast 2 (250 g) [2026-01]: Tempo, Track, more cushioned for Half/Marathon.
• Scott Supertrac RC 2 Trail (270 g) [2026-01]: Cross-Country.
  • 1 size up

Consider:

• ASICS Metaspeed Sky/Edge Tokyo (188 g, £240): Races/speed
• ASICS Metaspeed Ride (282 g, £180)
• ASICS Sonicblast Tokyo (256 g, *£170): Plate version of novablast? Tempo?
• ASICS Magic Speed 4 (242 g, £160 - 15%): Plate, tempo/speed work.
• ASICS Novablast 5 (260 g, *£135)
• ASICS Trabuco 14 (* £140): Trail
• Li-Ning Eedian 6 Elite (~200 g): Races
• Li-Ning Eedian 6 Challenger (~200 g): Propulsion and stability

Retired:

• ASICS NovaBlast 3 (252 g) [2023-07]: Tempo/Track/Parkrun
• Saucony Mens Ride 17 (282 g) [2024-03]: Easy Run, Daily
• ASICS Cumulus
• ASICS Nimbus 22
• ASICS Nimbus 24 [2023-07]

YouTube

Runners:

• Ben Parkes
• Kofuzi
• Nick Bester
• Phily Bowden
• Ran To Japan
• The Running Channel

Physio/Coach:

• Fredrik Zillén
• Nick Rossner
• Run Elite
• The Run Experience
• Steve Magness

Diet & Suppliments

• Eat at least 2 hours before a race
• Marathon/Half:
  • Start taking carbs 20 mins after the start of a race
  • At least 60 g / hour
  • SiS GO Isotonic: 22 g carbs (general training)
  • SiS Beta: 40 g carbs (important long races)
• Reduce oil intake which reduces nitric oxide
• Nitric oxide rich foods: rhubarb, celetry, lettuce, beetroot, watermelon
• Caffine
  • 3 - 6 mg/kg -> ~ 400 mg (2 tablets)
  • ~ 30 - 60 mins prior to race
  • ~ 6 hours half life
• Tumeric
  • Taken after excercise, can help with DOMS/recovery/anti-inflamitory
  • Eat with black pepper or fat to aid absorbtion
• Creatine Monohydrate
  • 5 - 10 g daily
• Magnesium Glycenate
  • 3 g daily
• Collagen
  • 10 - 15 g of hydrolyzed collagen peptides
  • Collagen synthesis is dependent on Vitamin C
  • 30 – 60 mins before strength training
  • Do not take caffine beforehand