Archives // 5000m

Training – Week Beginning 19 June

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.

Training – Week Beginning 12 June

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.

Training – Week Beginning 06 June

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.

Training – Week Beginning 17 August

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.

Training – Week Beginning 13 July

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.