Archives // long run

Training – Week Beginning 27 April

Sunday 3rd May 2015

Another good week. The Friday and Sunday sessions were identical to two weeks ago and were both quicker.

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

Tuesday: AM 12km easy / PM Metchley session: 4 x half lap, 90s, 2 lap tempo, 4 x half lap, 90s, 2 lap tempo, 4 x 200 (30)

Wednesday: 16km easy (16)

Thursday: 17km easy (17)

Friday: AM 11km easy / PM 10km tempo run on track: 16:55/16:12 (27)

Saturday: rest (0)

Sunday: 2 hour progression run: 59:10 out, 56:45 back, 15.2km each way, 5 min jog (31)

Week total: 148km

Taken from my training log.

Training – Week Beginning 13 April

Sunday 19th April 2015

One tough session on grass and a good tempo run on the track.

Monday: AM 10km easy / PM 14km easy (24)

Tuesday: AM 11km easy / PM Metchley session: 6:00 (2:30), 5 x 1:00 (1:00), 2 x 3:00 (1:30), 5 x 1:00 (1:00) (28)

Wednesday: 16km easy (16)

Thursday: 16 km easy (16)

Friday: AM 11km easy / PM 10km tempo run on track: 17:08-16:27 (27)

Saturday: rest (0)

Sunday: progression run – 60 mins out, 55 back, 5 min jog (30)

Week total: 141km

Taken from my training log.

Training – Week Beginning 9 March

Sunday 15th March 2015

Decent mileage this week. Two good sessions. Reading half next Sunday.

Monday: AM 9km easy / PM 16km easy (25)

Tuesday: AM 12km easy / PM road session 6×2:45 off 2:30 (28)

Wednesday: 19km easy (19)

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

Friday: rest (0)

Saturday: AM 2 x 5km – parkrun in 16:17, 5 minute jog then tempo in 16:50 / PM 9km easy (26)

Sunday: 26km progression, 4km easy (30)

Taken from my training log.

Training – Week Beginning 26 January

Sunday 1st February 2015

Highest mileage week so far this year at 145km / 90 miles. I was happy with the tempo run even though it was slightly slower than the 5:20-5:25 target I set myself. After all, big parts of it were run on slush, ice and water. Looking forward to racing again next week.

Monday: 16km easy (16)

Tuesday: AM 12km easy / PM ring road session: 1x90s, 6×3:00, 1x90s all off 75s (27)

Wednesday: 19km easy (19)

Thursday: AM 12km easy / PM ran home, easy pace (26)

Friday: rest (0)

Saturday: AM 6 mile tempo in 32:55, slushy and snowy underfoot / PM 9km easy (26)

Sunday: 2 hour out and back, very windy (31)

Week total: 145km

Taken from my training log.

Training – Week Beginning 13 October

Sunday 19th October 2014

Tuesday’s road session was very long. Sunday’s long run was tiring but I stopped twice on the way back to support friends in the half marathon.

Monday: 16km easy (16)

Tuesday: AM 11km easy / PM ring road session: 5 x long loop, 5 x short (30)

Wednesday: 18km easy (18)

Thursday: AM 11km easy / PM 16km easy (27)

Friday: rest (0)

Saturday: AM 10x50m hill reps, parkrun in 16:03, 10x50m hill reps / PM 8km easy (24)

Sunday: 31km moderate (31)

Week total: 146 km

Taken from my training log.