Target 26.2 - 2014 - Gareth Edmondson (Sub-5)
Gareth - if 16 miles is your longest I would definitely R/W right from the beginning. 10 extra miles is a massive amount of running on tired legs. You will need to protect them.
Hi LMActive - glad you are finding RW useful. There is a group of us on the forum thread "Jeff Galloway Approach to R/W/R London Marathon 2014 - Help". I think it may still be on the first page of the Training Forum. If not try the second one. Have a look and see what you think. It was started with a simple question but ended up as a bit of a support group.
Great to catch up on Saturday Gareth - all sounding so much more postive
Can you send me your training stats for last week please? Thanks
Hiya Sam - emailed them over to you earlier.
Thanks Chris will check out the thread.
Thanks Gareth.... so I've posted the revised schedule below after the adjustments we discussed at Training Day. The first of which is that we've reverted to Gareth's upgraded pace guidelines as the more conservative ones I gave him as he returned to training post-injury are now feeling too slow. A reminder:
Very Easy 11-11.45 Should feel as if you could do this all day. Easy 10-11 Should feel comfortable. Can chat quite easily. Steady 9.20-9.50 Still comfortable but slightly more breathless and less chatty! Threshold pace 9.00-9.15 Challenging but controlled effort. Can get short phrases out. Breathing should be hard but controlled, not ragged Speedwork 7.30-8.30 min mile depending on length of rep. Tough. One-word answers only!
Current HMP 9.55
Current 10k pace 9.34
Current 5km pace 8.36
Current predicted 1 mile pace: 7.42 (giving speedwork guideline of 8-9 min/miling, depending on length of rep)
WEEK TWELVE (approx 30M) w/c 3rd March (ie. this week!)
Mon Swin/Cycle??? (Swam and ran 3.5 miles)
Tue 4M consisting of 3 x 7 mins at approx 9.35 pace with 90-sec easy jog after each one. Finish with1 M easy
Wed 5M very easy plus 3 x strides
Fri 5M of 1M easy 3M at approx 9.55 pace, 1M easy???
Sun Long run using walk/run 16 miles easy.
WEEK THIRTEEN (approx 31M) w/c 10th March Mon Swim??? Tue 5.5M consisting of 1M easy (10.20-11.20 pace) then progressing pace by a few secs per mile for next 4 miles. Finish with half a mile easy
Thu 7M easy
Fri 4.5M steady plus 3 x strides
Sun 14M steady using run/walk
How's this week been going so far?
Looks like your pacing is back up again. Hope it goes well
Can I suggest the following plan for Saturday (prior to 16miler?)
Try and drink 1 litre of a full sugar cordial over the day.
Morning of run:
Let me know what you think?
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