Sunday 25th June 2017
I skipped a few runs because of some hamstring trouble that may have been caused by the race on Tuesday night.
Monday: 8km easy (8)
Tuesday: AM 8km easy / PM Tipton BMC 5000 – 8th in 15:23.4 (18)
Wednesday: 16km easy (16)
Thursday: 10 easy (10)
Friday: rest (0)
Saturday: 8km easy (8)
Sunday: 16km moderate (16)
Taken from my training log.
Saturday 17th June 2017
This was a tough week of training. I feel in great shape and am looking forward to racing on Tuesday.
Monday: AM 10km easy / PM 10km easy (20)
Tuesday: AM 10km easy / PM grass session – 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (27)
Wednesday: 16km easy (16)
Thursday: AM 10km easy / PM track session 10*400 off 3:00 in 63-65 (24)
Friday: 14km easy (14)
Saturday: 16km moderate off road with 5 long hill efforts (16)
Sunday: rest (0)
Taken from my training log.
Monday 13th June 2016
Good session on Tuesday. The race was slower than I had hoped; I will need a few more sessions to get in good 5k shape.
Monday: 14km easy (14)
Tuesday: AM 10km easy / PM Metchley session 5 x lap off 90, 6 x 30s off 60 (25).
Wednesday: 10km easy (10)
Thursday: AM 10km easy / PM 10km easy (20)
Friday: rest (0)
Saturday: 10km easy (10)
Sunday: AM 8km easy / PM Midland Championships 5000m, 8th in 15:29.15 (18)
Taken from my training log.
Monday 24th August 2015
Just a few 10ths outside my PB at Solihull. Frustrating, but I can’t really complain with the season I’ve had – this year I ran my 3 fastest 5ks ever. Next year is sub-15 year.
Monday: AM 10km easy / PM 14km easy (24)
Tuesday: AM 12km easy / PM grass session: lap tempo, 4×400 off 60, lap tempo, 8×200 off 30, lap tempo, 4×400 off 60 (30)
Wednesday: 10km easy (10)
Thursday: 10km easy (10)
Friday: rest (0)
Saturday: AM 8km easy / PM Solihull BMC Grand Prix – C race, 3rd in 15:09.88 (19)
Sunday: 23km easy (23)
Week total: 116km
Taken from my training log.
Sunday 19th July 2015
Just outside my PB at Oxford. I went off at 15 minute pace but struggled after 3k. I’m not far off though.
Monday: 10km easy (10)
Tuesday: rest, not feeling well (0)
Wednesday: 12km easy (12)
Thursday: AM 10km easy / PM 5×200 in grass at 75% effort (20)
Friday: 10km easy (10)
Saturday: AM 8km easy / PM Oxford BMC Grand Prix, C race – 7th in 15:12.19 (21)
Sunday: AM 15km easy / PM 10km easy (25)
Week total: 98km
Taken from my training log.