Sunday 10th September 2017
This was my first proper week of training after the break – lots of tempo running and conditioning work.
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM 15km progression run (25)
Wednesday: 15km easy (15)
Thursday: AM 8km easy / PM 15km progression run (24)
Friday: rest (0)
Saturday: 16km in 63:40 with 5*200 hills, 5km tempo on grass in 17:38, 5*200 hills (16)
Sunday: 24km easy (24)
Training Summaries | hill session, tempo run
Sunday 3rd September 2017
First week back after a short break. Time to build a good base for winter!
Monday: 8km easy (8)
Tuesday: 13km easy (13)
Wednesday: AM 12km easy / PM 10km easy (22)
Thursday: AM 8km easy / PM 9 mile progression run (24)
Friday: rest (0)
Saturday: 20km moderate (20)
Sunday: 12km easy (12)
Taken from my training log.
Training Summaries
Sunday 20th August 2017
I ran my third steeplechase PB of the year to cap my best ever track season. Now for a break…
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 8km easy / PM grass session – 6 sets of 60s,45s,30s off 45s, 5:00 tempo 3:05 pace (23)
Wednesday: 13km easy (13)
Thursday: track session 8*200 with barriers, 6 ‘water jumps’ into sand, 4*200 accelerating (10)
Friday: 8km easy (8)
Saturday: rest (0)
Sunday: AM 7km easy / PM BAL Premier League steeplechase – 1st B in 9:34.44 (15)
Taken from my training log.
Training Summaries | BAL, PB, steeplechase
Sunday 13th August 2017
Two very good sessions this week. One more race this season – a steeplechase next weekend.
Monday: 15km easy (15)
Tuesday: AM 8km easy / PM grass session 3*10:00 off 2:00 – 3:16 average pace, strides (25)
Wednesday: 14km easy (14)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: AM 8km easy / PM track session – 3*800,3*600,3*400,3*200, 200 jog between efforts, 400 between sets – 2:22,22,21, 1:43,43,44,65,65,64,31,30,29 (24)
Saturday: rest (0)
Sunday: 19km easy (19)
Taken from my training log.
Training Summaries
Monday 7th August 2017
A good session and a fairly decent steeplechase.
Monday: 12km easy (12)
Tuesday: AM 7km easy / PM track session 6*600,4*200 off 90s – 1:40,40,40,39,40,41,31,30,29,29 (20)
Wednesday: 15km easy (15)
Thursday: 8km easy (8)
Friday: rest (0)
Saturday: AM 8km easy / PM Midland League Division 1 steeplechase – 2nd/1st B in 9:41.7 (17)
Sunday: 19km moderate (19)
Taken from my training log.
Training Summaries | steeplechase, track session