The Wanna Blista Social Club.

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11/01/2013 at 12:10

Proposed Tuesday/Thursday schedule for sub 3 London/Manchester marathon group

 

Week beginning

Weeks to Manchester marathon

Tuesday

Distance

(miles)

Aim

Thursday

Distance (miles)

Aim of session

7.1.13

16

12 x 400

400 recovery

9

Speed

6 mile tempo

9

Marathon pace

14.1.13

15

8 x 600

400 recovery

8

6 mile tempo

9

21.1.13

14

6 x 800

400 recovery

7.5

6 mile tempo

9

28.1.13

13

5 x 1k

400 recovery

7.4

7 mile tempo

10

4.2.12

12

4 x 1200

400 recovery

7

7 mile tempo

10

11.2.13

11

3 x 1600

600 recovery

7.1

7 mile tempo

10

18.2.13

10

6 x 800

400 recovery

7.5

8 mile tempo

11

25.2.13

9

6 x 1 mile

400 recover

10.5

Speed endurance

8 mile tempo

11

4.3.13

8

4 x 1.5 mile

800 recovery

11

8 mile tempo

11

11.3.13

7

3 x 2 mile

800 recovery

10.5

9 mile tempo

12

18.3.13

6

2 x 3 mile

1mile recovery

12

9 mile tempo

12

25.3.13

5

3 x 2 mile

800 recovery

10.5

9 mile tempo

12

1.4.13

4

2 x 3 mile

800 recovery

10

10 mile tempo

13

8.4.13

3

4 x 1.5 mile

800 recovery

11

10 mile tempo

13

15.4.13

2

6 x 1 mile

400 recovery

10.5

10 mile tempo

13

22.4.13

1

Easy 5 mile

5

 

 

 

 

 

Session distances include 1.5 mile warm up and down

11/01/2013 at 12:12

Well thats pants

11/01/2013 at 12:25

The sessions  don't look too dis similar to what me, UB, GBM and FOAR have been doing for the last 12 months

Tuesday sessions start at 10 miles and peak at 15 miles, on the MW.

Thursday sessions on the track range from 1 mile reps, 2 miles reps, 22 laps fast,slow and shorter stuff nearer the marathon.

Last nights session worked out at 8 miles including a couple of warm up cool down miles which avg over all 6.45min/mile so not a bad session.

11/01/2013 at 13:55

That's a good idea JMC. I may join some of these, especially if I have a good 4V and decide to run a marathon.  I'd like to get back to the track and train as a group - it's hard work trying to do 10 mile tempos at that pace on your own.

PPP, my 10 mile tempo route is quite hilly and run at about that pace.  Georges Rd, Didsbury Rd and the cheap part of the Heatons past Sunnybank.  As you have been stalking me you will know I try to do these from work on Tuesday and Thursday.  Won't be doing these next week as I am in London most of it.

11/01/2013 at 14:04
BHB - yes I was going to comment that two 10 mile tempos might be better of as 12 with 8 at MP (Effort) and 8 with 5 at HMP (effort). But that is quite picky, two 10 mile tempo runs is a good basis for any week. But as you say, quite hard to do!

My only reservation about theses sessions is that I couldn't stand running around a track for 6+ miles at MP. I would quite like to do some group hill sessions.

And yes, I do know roughly your route as it starts and finishes in the retirement district!
11/01/2013 at 14:49

PPP - Tempo runs would not be round the track, we would just meet there, we could include some tempo/hills, eg the St Mary's Way and NZ rd loop or possibly replace the speed endurance sessions with some hill reps.

J8 - really need the speed sessions to be on the Tue and the tempo's on the Thur so that people are going into long runs at the weekend with quite tired legs. A 8 to 10 mile tempo is going to be harder on your legs than the speed sessions. That is the whole point of the schedule

11/01/2013 at 14:58

PPP I meant to say you could join me for some of these, but I assume that was obvious. 

Regarding your comment, I find that the fastest I can run on my own is about MP.  I can't seem to push myself harder without others.  I find it harder still to do speed sessions on my own which probably explains why my shorter distance times never really improve during the summer.

11/01/2013 at 17:00

BHB-or you're just getting older

JMC-well said, in my own little way, people like BB and myself have been doing the Hanson method, that plus strength training has improved my overall fitness and speed, unfortunately your pace is a little bit fast for me at the moment at those distances. As you say, the idea is to train on tired legs.

11/01/2013 at 18:06

JMC - is that 19 miles every Thurs?  You Blistas are going to be wearing the track out..

Boggart Hole on Sunday?

 

 

11/01/2013 at 23:25
Jonah not going to make it in the morning as I'm having to go into work and shift some more desks I'll run there and back.
12/01/2013 at 12:09
J8 / RC - Cheers for what was a surprisingly speedy long run for me. Maybe I've turned a corner with the training. 4 Villages will be a good indicator.
12/01/2013 at 15:18

FOAR/RC- Cheers for the run, I can't believe the pace compared to last weeks effort.

 

14/01/2013 at 10:27

Boggart Hole Clough XC

Without doubt the muddiest, most energy sapping, shoe eating race I have ever done!

3 minutes slower than my previous best on this course! My weedy little legs just couldn't cope with the mud.

PPP - your absence was noted!

14/01/2013 at 10:29
JMC - sounds good, I will try to make a few of the sessions.

BHB - I concur re the MP+ miles. We could arrange some tempo's (and sarq and NI And anyone else) around our neck of the woods Tuesdays maybe and then do the longer Thursday run with JMC's group.

anyway, perhaps we could discuss the options on Sunday.
14/01/2013 at 10:34
JMC - xpost, sorry, I was toying with a LSR or the xc because I had thought the xc was saturday. I had to drive my eldest to Leigh for rugby sunday morning which was then cancelled so I decided to do a LSR when I got back so I could watch the football (boo hoo) and I could not be bothered to drive up there after the mornings debacle. So yeah, you are right, I wimped out!

RB - impressive running again!
Edited: 14/01/2013 at 10:35
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