Latest posts by LouiseG

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Jenga's Training Plan

Posted: 04/07/2015 at 09:31

JJ, good - next is LSR 12k on Sunday.  DO NOT RUN HARD.

Next week -

Tuesday 5k easy, then 5 x (400m at 5:30 pace then 100m easy jog) then up to 1.5k cool off.  So total distance around 9k.  You should find this easy - that does not mean you are not running fast enough!  Stick to the paces. This week you should not finish any session feeling wiped out.

Thursday or Friday (whichever fits your schedule) 3k jog just to keep loose and turning over.

and have a swim or two if you feel like it, just don't push too hard.



Jenga's Training Plan

Posted: 30/06/2015 at 06:00

Hi JJ - yes that does look pretty rough!

I presume you are taking today as a rest day

Next session is hill repeats - 2k warm up, then 8 x up the hill hard and down gently, followed by 1 - 2k cool off.  Total should be 9-10k.

8k easy

12k LSR

Then next week is quite gentle, taking you up to race day with just two sessions, which I'll give details of later this week.


Jenga's Training Plan

Posted: 25/06/2015 at 13:26

JJ, yes, you ran a bit too hard for the 3rd and 4th; no worries, it comes with practice.

Hope the various injuries ease off

Jenga's Training Plan

Posted: 22/06/2015 at 08:21

As for me... well I am up to 22k LSR but my legs are pretty tired at the end of that.  I am alternating the LSR with a reasonably challenging (for me) hills session, and for the rest a mix-up of 2 minute sprint sessions and easy, depending where I am and what the surface is - trying to avoid too much hard roads work.  I get to the gym 2/3 times a week and there I do ergo sessions or core / weights, so my cardio is good, it's all about stamina now.

I'm hoping to do the Marlow Half - 1 November - and will probably look for a 10k / other half before that as well.  Nothing booked yet.

Jenga's Training Plan

Posted: 22/06/2015 at 08:17

JJ, yes - good pace. 

Wednesday intervals this week are as you say above - this should be done with max effort.

For the rest of the week - a reasonably challenging tempo; warm up 1.5, then 6k at just on 6:00 per k, then 1.5 cool off.  Push more in the middle if you feel you can.

LSR this week is SLOW 16k.

Sore core work would be good!

Jenga's Training Plan

Posted: 20/06/2015 at 12:12

Jenga's Training Plan

Posted: 19/06/2015 at 22:24
Slow is 6:45 not 6:30

Jenga's Training Plan

Posted: 19/06/2015 at 21:08
Ok JJ - SLOW on the long run, and then work hard on the intervals please

Jenga's Training Plan

Posted: 17/06/2015 at 23:39
JJ, pick up from where you left off

Jenga's Training Plan

Posted: 14/06/2015 at 18:10

JJ, strapping sounds good.  Ice, ibobrufen fgel maybe?  Stick with the gym / bike sessions so long. 

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