Archives // Cofton Park

Eat, Sleep, Run, Repeat – Week Beginning 25 December

Monday 1st January 2018

When I’m not at work I can pretend I’m a professional athlete. Getting enough rest and recovery between sessions really enables me to get higher quality training in. This week I was pleased with Thursday’s session of 8 reps of 1km with a minute recovery. We did the reps out and back on a straight stretch of road as the track was closed due to snow and ice, with the ‘out’ reps slightly downhill and the ‘back’ reps slightly uphill. I was particularly happy to average 3:09 for the uphill efforts with such short recoveries and in sub-zero conditions.

The week ahead should just involve one hard track session on Tuesday then a few days of easing down ahead of the county champs.

My Week

Monday: AM 12km easy, hurdle drills / PM 11km easy (23)

Tuesday: AM 10km easy / PM hill session 12*400m (27)

Wednesday: rest (0)

Thursday: AM 10km easy / PM road session 8*1km off 60s – odds downhill, evens uphill – 3:00,09,01,10,01,09,00,09, weights (26)

Friday: AM 10km easy / PM 10km easy (20)

Saturday: grass session – 7,6,5,4,3,2,1 minutes with diminishing recoveries, 6*30s hill reps (16)

Sunday: 24km easy (24)

Training – Week Beginning 26 November

Monday 3rd December 2012

A more controlled track session than last week. Didn’t try and race the session, but it was still tough. The club are doing well in the league – 5th position overall.

Monday: 4x20s strides, 4x20s sprints, 8 easy (10)

Tuesday: 5×2000 off 200 jog (55-60s) in 6:29,27,25,25,25 (11)

Wednesday: 9 easy (9)

Thursday: Rest (0)

Friday: 8 easy (8)

Saturday: Birmingham League D1, Cofton Park, 32nd in 34:16. 10k approx (12)

Sunday: 20 easy (20)

Week total: 70 miles

2012 total: 3205