Latest posts by LouiseG

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Jenga's Training Plan

Posted: 23/07/2015 at 09:21

JJ, don't know where I go the idea you were going to Spain; probably because I am going next month for a few days 

So next week would be

10k easy

1 session of long intervals - 1.5k warm up, then 6 x 1300m at 5:10 pace with 200m walk/jog,  1.5k cool off (12k total)

LSR 16k

For the long intervals session, make a judgement call - if you are in a nice hilly place (Wales ) then maybe do another hill session instead?  Hills are great in so many ways, might be a good idea to take advantage of the opportunity.


Jenga's Training Plan

Posted: 19/07/2015 at 15:50

JJ, where in Spain will you be?  Hilly or flat, country or city?

I could see you were struggling a bit - that's where heart monitors are so useful.

Jenga's Training Plan

Posted: 18/07/2015 at 10:16

JJ, that was absolutely spot on.  Heart rate hit target every time too.  8 weeks time you will be able to jog the break instead of walking .

Next week -

10k easy

Hills - 1.5 warm up, 8 x up hard down easy, 1.5 cool off - works out about 9k

LSR 18k



Jenga's Training Plan

Posted: 16/07/2015 at 17:23

JJ - here they are -  

Recovery   6:41-7:10

LSR   6:03-6:51

Easy   6:01-6:36

Tempo   5:20- 5:30

Might be a stretch, if you can't hit them this week they are targets towards the end of the 8 week cycle so don't worry too much.  Your 8k easy was comfortably in the right range though.

Jenga's Training Plan

Posted: 14/07/2015 at 16:07

Ok JJ, working on the next phase of the plan.  We have a nice 8 week cycle, perfect.  Long runs will extend a bit, but mostly focus will be longer intervals and some lovely hills for strength.

This week -

Easy 8 (as previously mentioned) this just to get you back in the post-race swing of things.  How are your legs?

Intervals - this week's session will be HARD

1.5k warm up, 5 x 1k at 5:05, followed by 200m walk / jog (I think you will be walking this ) then 1.5 cool off.  If 5:05 is too difficult, drop it back to 5:10 pace, better to finish the session than to blow out if you can't hit the 5:05.

LSR this week is a nice easy 16k.

Let me know how it goes. 



Jenga's Training Plan

Posted: 13/07/2015 at 21:07
Ok! Next run just so 8k easy & I'll do the next phase based on your new PB.
Half marathon date?

Jenga's Training Plan

Posted: 12/07/2015 at 11:17


Great result JJ!  I look forward to seeing the splits and reading your detailed report

Jenga's Training Plan

Posted: 11/07/2015 at 12:21

 all looking good right now, except might be a little warm.  But you've been training in warm weather at least.


Race number?

Jenga's Training Plan

Posted: 10/07/2015 at 13:59

I'd still go for a slower 1st half and push hard 2nd half, especially if it is hot.  You can run out of steam pretty fast if the weather is humid.

Jenga's Training Plan

Posted: 10/07/2015 at 10:20

JJ, I think you should try for a PB.  No harm giving it a go, and you should be feeling pretty good by now?

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