Week Nine(38M) w/c16 Feb Mon 4M easy Tue 6M to include 1M jog, then 4 x 4 mins of continuous hills (as week 2). Rest 1 minute between sets.) 1M jog – make sure you run up and down multiple times in each bout – so don’t just run up for 1 minute – hill should take 30-45 secs to go up. Down will be quicker. Wed Rest Thu CLUB 5KM plus warm-up and cooldown. Do strides in warm-up! Fri 3M slow plus strides Sat Rest Sun 20M slow – nutrition practice run!
A great day at Battersea Park - with a well-executed track session. Andrea's Yasso 800s were well within pace goal
I've made a slight adjustment to the pace guidelines, going forward, and also made some changes to the programme itself. So I'm reposting the next 4 weeks so you can see what's in store. There's a 10M race in week 8, and then we'll re-assess at or before the next training day in week 10. Hope everyone's training is going well.
Revised training pace guidelines
Slow/recovery 10.25-11.10 Should feel as if you could do this all day. Effortless! Easy 9.30-10.25 Should feel comfortable. Can chat quite easily. Steady 9.05-9.30 (Current half marathon pace 9.21) Still comfortable but slightly more breathless and less chatty! Brisk 8.50-9.05 (Current 10k pace 8.51) Challenging but controlled effort. Can get short phrases out. Breathing should be hard but controlled, not ragged Fast 8.20-8.50 min mile (current 5km pace 8.25) depending on length of effort. Tough. No talking! (Some speedwork will be faster than this and pace guidelines given in programme)
Long run goal paces 9.45-11 min mile
Week Six(32m) w/c 26 Jan Mon Rest Tue 5M of 1M jog, then 4 x 60m strides, then 2x (5x200m aiming for 50-53 seconds with 200m jog recoveries). 1M jog Wed 4M slow Thu 1M jog, then 2M brisk (try 8.55-9), then 1M jog Fri Rest or cross-train Sat 3M easy plus 3 x 100m strides Sun 16M progression run. 6M 10.40ish, 6M 10.25ish 4M 10.10ish. (Depending how week 5 LSR goes, we can reduce distance or speeds on this. Good to try one out though!)
Week Seven (35M) w/c 2 Feb Mon Rest Tue 7M of 1M jog, then 2 x 60M strides, then 4 x 1M fast (8.35-8.45), with 400m (3-min) jog recoveries, then 1M jog
Wed 3M slow Thu 4M of 1M jog, then hill pyramid, running briskly up, jog/walk back down: 30 secs, 45 secs, 60 secs, 90 secs, 60, 45, 30 mins up hill, jog back. Then 1M jog at end of session. Fri Rest or cross-train Sat 3M easy 3 x 100m strides
Sun 18M slow
Week Eight(29M) w/c 9 Feb Mon Rest or cross-train Tue 5M of 1M jog, then 6 x 400m (aim for 1.47 to 1.55 per rep – or could do 2-min efforts on the road aiming to cover quarter of a mile per rep) with 200m (2 min) jog recoveries, then 1M jog Wed 7M slow Thu Rest Fri 5M of 1M jog, 2M steady, 1M brisk, 1M jog Sat Rest Sun Bramley 10M race plus warm-up/cooldown. Put around 3-4 mins race pace into warm-up after jog.
Ha ha, Fairyclogs. Well observed!! I thought he deserved an extra mile for being such a good pupil
A great day at Battersea Park - sunshine and no rain and a very well-executed track session. Chasing Amy definitely brought out Tony's competitive streak!
All seems to be going very well so as you know, I've revised Tony's pace guidelines. I've also made a few changes to the plan for next 4 weeks (including a bit of juggling to fit in Brighton Half), so I thought I'd repost it here for ease of reference.
Week Six(38M) w/c 26 Jan Mon 5M easy Tue 7M of 1M jog then 4 x 1 M fast (7.35-740) with 2.30 jog between each. 1M jog
Wed Rest Thu 4M steady to include 8 x 30 seconds fast uphill with walk/jog recovery. Finish with 3 x 100m strides Fri 3M slow recovery run Sat 4M steady or parkrun Sun 15M Progression run: 6M 9.50ish, 6M 9.35, 4M 9.05-9.10 (can transition gradually between each speed, does not need to be sudden spurt of pace). DEPENDING ON HOW WEEK 5 LONG RUN GOES, MAY ADJUST THIS, AND WEEK 7 LSR)
Week Seven(40M) w/c 2 Feb Mon Rest Tue 5M of 1M jog, then 3 x 100m strides, 6 x 400m (1.36-1.42 per rep with 2-min jog recoveries, then 1M jog Wed 5M of 2 x 2.5 miles easy or continuous easy Thu 5M - 1M jog, then 3M at half marathon pace (try 8.10ish), then 1M jog Fri 5M of 2 x 2.5 miles easy or REST if tired. Sat 4M to include 1M jog, then 3 x 4 mins of continuous hills (find a stretch of not-too-steep hill that takes 30-45 secs to run up and run up AND down at brisk effort level without stopping for each 3-min duration. Rest 1 minute between sets.) Sun 16M slow (would like to be off-road)
Week Eight(41M) w/c 9 Feb Mon Rest Tue 8M of 1M jog, then 3 x 2M brisk (7.50-8.10 range), with 400m (3-min) jog recoveries, then 1M jog Wed 5M of 2 x 2.5 miles slow or 5 continuous slow Thu 5M easy plus 3 x 100m strides Fri 5M steady to include 10 x 30 seconds fast uphill with walk/jog recovery Sat Rest Sun 18M easy
Week Nine (34M) w/c 16 Feb Mon 5M of 2 x 2.5 miles slow or 5 slow continuous Tue 6M of 1M jog, then 2 x 100M strides. Then 6 x 800 (3.20-3.30 per rep) with 3-min jog recoveries, then 1M jog Wed Rest Thu 5M of 4M steady, 1 M brisk Fri Rest Sat 3M easy plus 3 x 100m strides Sun BRIGHTON HALF MARATHON
We will review again when we get to here, prior to the next training day. As I think I already said, please don't feel, if you're following Tony's plan, that you need also to upgrade your paces to match his on each session - the paces are specifically based on his recent performances. If you feel each descriptor (eg. brisk) matches the pace you were running already, don't upgrade. Have a great week all.
Hi everyone - it was indeed a great day yesterday at Battersea Park, and really good to see Tim and put our heads together to work out how best to proceed. The training so far has definitely boosted Tim's confidence and belief in his ability to run quicker - and the key is to maintain that belief alongside maintaining CV fitness, addressing weaknesses identified by Sarah. I'm lucky that Tim is a good allrounder, with gym access and lots of fitness 'tools' to play with. I've put a cross-training week together with plenty of variety to keep putting 'ticks' in boxes across the range of intensities from very hard to easy. Here's what it looks like:
Week Six w/c 26Jan MonSwim/gym
Tue BIKE CROSS TRAINING Warm-up then 4 x 7 mins at effort level similar to brisk in running. (ie at edge of comfort zone, working hard but controlled breathing.) 1 min very easy pedal between sets. Cooldown. If feel volume is not sufficient, add another rep.
Thu BIKE CROSS TRAINING Warm-up then 10 x (2mins brisk, straight into 1 min fast, then 1 min easy) Cooldown.
Fri Try 20 mins on cross trainer at steady pace. (If no discomfort, can increase to 30)
Sun Long road bike ride or indoor cycle 90-120 mins
So, the Tabata intervals to try in the pool (deep end!) work like this: After a warm-up, 20 seconds running in the water using arms as well. Try to get a reasonable knee lift and hip extension and high cadence but don't expect it to be as high as it would on land with the greater density of water). 10 seconds easy tread water (or hang on side of pool/lane rope). Repeat 8 times. No need to do this every swim if you're swimming frequently. I try to do it twice a week. It's quite a killer!