Tuesday- AM 40 minutes easy (6:31/m) PM 3x(4minutes Good, 4 Tempo, 4 Good, 4 Tempo) continuous running with 2 minutes easy between sets. Tempo average 5:14/m, Good average 5:55/m. 12.5 miles total
Wednesday- AM Gym PM 45 minutes steady (5:57/m)
Thursday- AM 2x600m (in 1:38) +2x300m (in 47s) +2x150m. Long recoveries PM 70 minutes easy (6:52/m)
Saturday- 2x5+2x4+2x3+2x2+2x1 minutes with 45s and minutes recovery.
Sunday- 75 minutes steady (6:05/m)
Biggest ever week in terms of mileage. A total of 78. Felt a bit flat for Saturdays session though, so will cut the miles back a bit this week. I was pleased with how the sessions on Tuesday and Thursday went. Speed seems to be coming along nicely
Tuesday- AM 40 minutes easy (6:36/m) PM 4x8 minutes@tempo with 90s recovery (5:28/m average)
Wednesday- 45 minutes steady (6:04/m)
Friday- 35 minutes easy
Saturday- Parkrun 1st 15:30
Sunday- 60 minutes easy/steady (6:20/m)
50 miles for the week. Was feeling pretty tired early in the week so probably would have eased off a bit even if I wasn't racing. The parkrun went well. Ran 30 seconds quicker than last time I did it in October. Also this time I ran by myself from 2km whereas before I was pushed the whole way. Conditions were near perfect. Generally felt good and finished strongly with very even km splits. Next is a 5 mile road race back home in Cornwall in a couple of weeks before some more track races.
You've always got to be happy with a PB! And 20s is a big one to. I'm going to do a Parkrun this weekend. The one at Cardiff is pretty fast but still doesnt compare to a track. I ran 15:58 on it before Christmas but I should smash that now.
Tuesday- AM 3x(5minutes Good + 8 minutes Tempo) with 3 minutes recovery. Tempo efforts @ 5:22/mile PM 45 minutes easy including 10x200m strides
Wednesday- AM Gym PM 45 minutes steady (6:05/m)
Thursday- AM 40 minutes easy (6:35/m) PM 2x3x500m with 45s and 5 minutes recovery. 82, 85, 86, 88, 87, 88s
Saturday- 4x(600m, 100m jog, 200m sprint) with 6 minutes recover. 1:41, 31, 1:40, 31, 1:40, 31, 1:40, 32
Sunday- 50 minutes easy
A 65 mile week, which is one of the biggest I've done. Was feeling really tired for Thursdays session which shows with the worsening times. Tuesdays and Saturdays sessions were of good quality though. Legs were in agony today (Sunday) so just took it really easy as well as cutting it short.
A 60 mile week. Tuesday's session was tough but went well with all reps being pretty even paced. I was going to do more on Thursday's PM session but my right calf was quite sore and didn't want to make it worse. Another good quality session on Saturday. The aim was to run everything at 68s/400m pace, which I think I would have achieved if conditions were better. The track was wet and there was a horrible wind along the home straight. The long run also went well and felt very incontrol.