Posted: Yesterday at 13:22
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
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
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
Fri 5M of 1M jog, 2M steady, 1M brisk, 1M jog
Sun Bramley 10M race plus warm-up/cooldown. Put around 3-4 mins race pace into warm-up after jog.
Week Nine (38M) w/c16 Feb