Archives // long run

Training – Week Beginning 27 March

Sunday 2nd April 2017

Biggest week of training this year so far. The long run was hard the day after a hill session but I was pleased with the pace I managed.

Monday: 17km easy (17)

Tuesday: AM 11km easy / PM track session 4*400 off 60s, 4*800 off 2:00, 4*400 off 60s (26)

Wednesday: 17km easy (17)

Thursday: AM 12km easy / PM 16km easy (28)

Friday: rest (0)

Saturday: 12*40s hill reps, 1*12 stage short leg with efforts on hills and recovery on flats (18)

Sunday: 40km progression in 2:35, 5 min jog (41)

Taken from my training log.

Training – Week Beginning 23 January

Sunday 29th January 2017

‚ÄčAnother good long run this week. They are starting to feel easier.

Monday: 17km easy (17)

Tuesday: 17km easy (17)

Wednesday: AM 10km easy / PM 2*5*400m hill reps, 5:00 between sets (26)

Thursday: 18km progression run (18)

Friday: rest (0)

Saturday: Brueton parkrun, 16:29 (16)

Sunday: 30km progression run, 62:30/55:20 (31)

Taken from my training log.

Training – Week Beginning 12 September

Sunday 18th September 2016

Second week of sessions after my break. I’m starting to get my fitness back.

Monday: 14km easy (14)

Tuesday: AM 10km easy / PM grass session 6:00 tempo, 10x60s, 6:00 tempo all off 60s (26)

Wednesday: rest (0)

Thursday: 15km easy (15)

Friday: AM 10km easy / PM 8km tempo on grass 27:37 (26)

Saturday: 15km easy (15)

Sunday: 25km moderate (25)

Taken from my training log.

Training – Week Beginning 21 December

Sunday 27th December 2015

Killer cross country session, hard long run. Bring on 2016.

Monday: AM 15km easy / PM 13km easy (28)

Tuesday: AM 12 easy / PM 13km easy (25)

Wednesday: 17km easy (17)

Thursday: AM 12km easy / PM Metchley session 4 x 2 laps off 90 in spikes (28)

Friday: rest (0)

Saturday: 16km easy (16)

Sunday: 32km progression run 60:06/57:20, 5 min jog (33)

Week total: 147km

Taken from my training log.

Training – Week Beginning 14 December

Sunday 20th December 2015

I had to take a few days off with illness and fatigue but managed a good long run on Sunday.

Monday: AM 10km easy / PM 11km easy (21)

Tuesday: AM 12km easy / PM 15km easy (27)

Wednesday: rest (0)

Thursday: rest (0)

Friday: 8km easy (8)

Saturday: 10km progression run (10)

Sunday: 24km progression run 31:00/30:29/28:38, 10 min jog (26)

Week total: 92km

Taken from my training log.