Introducing the second member of our ASICS Target 26.2 team - Colin (aka knight rider) PB Hunter Colin will be mentored by Steve Smythe on t...
KR - Colin, these mileages look like my peak ones (!) so unfortunately I won't be following your thread for training advice as I will get tempted to do more miles and I'm trying to be a bit more cautious this time and also targeting a much slower time than you (4hrs).
Good luck with the schedule and i'm sure you will enjoy the journey to Paris. Merry Christmas.
Thanks for posting up the 4 week schedule Steve. Only thing that puzzles me is some of the Tuesday night runs of 9 miles. I was adding up to the W/up & W/down plus the reps & the recoveries and they don't add up to 9 miles? Should there be more/longer warm up and warm down?
Like the schedule & looking forward to starting it.
You can still check in now & again Oscar, would be good to see how you are getting on and what schdule you are following.
KR re the Tuesdays they are approximations and maybe on the generous side but with the reps, the recoveries and warm up and warm down they should be able to get close ie with a 2 mile warm up including strides etc and a good 10 minute warm down etc. The mile warm up and warm down are minimums.
Just to clarify re paces they are rough guidelines not essential to get to too close except on the key sessions and certainly the original schedule had numbers rounded up, and where the schedule said things like 4 x 1 mile or 6 minutes, it didn't mean you have to run the miles in 6 minutes - just if you didn't have a measured circuit run for 6 minutes and stop. It wouldn't matter too much if the distance in the time might have been short. Also if you ran the reps hard and you ran an accurate mile and only ran say 6:40, it wouldn't necessarily be a problem in ultimately running a sub-3:15.
Each week and each session should be run at the right pace and effort for how you feel that day and not necessarily the exact time on the schedule. Sometimes that may be slower than down and occasionally faster if it fits into the week plan.
One of the chores this morning (among many!), cutting down a branch from the garden so we could hang it from the ceiling and decorate it, looks better than it sounds…
Looks like a good first four weeks KR. Nice decorating skills .
Have a good Christmas all
Speedy, you are more than welcome to off load any pics you like on here - agree with Birch, we need to see any evidence!
Hi Martin, I've copied & pasted the first 4 weeks into a document I have set up, probably not on a par of your excel expertise though . I like the mix of easy versus harder sessions that Steve has put in there. Seems like a good balance to me. I plan to post up lots of stats about the runs etc at the end of each week to say how it's all gone.
Are you running over the Xmas period Steve?
Happy Christmas everyone.
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