Archives // hill session

Pacing – Week Beginning 23 July

Monday 30th July 2018

Last week I took 5 seconds off my personal best for 3000m but felt like I could have gone quicker. Under instructions from my coach not to throw away time in the first few laps of a race, I went out hard and hung on; my splits were 2:51, 2:54 and 2:57. Although this probably isn’t the optimal way of doing it I was pleased to have held on well after starting quickly. Having strength is reassuring given that my final two races of the season are a steeplechase and a 5000m. Despite leaving the race feeling like I could have knocked a few seconds off with better pacing, my overwhelming feeling was one of confidence in my fitness.

My Week

Monday: 10km easy (10)

Tuesday: AM 6km easy / PM Stretford Open 3000 – 15th in 8:42.21 (15)

Wednesday: AM 11km easy / PM 9km easy (20)

Thursday: AM 10km easy / PM drills and hurdles, grass session – mile, 2 miles, 2 miles off 3:00,5:00 – 5:01,10:11,10:11 (28)

Friday: rest (0)

Saturday: grass session – 10*60s hill reps, 4:00 tempo (14)

Sunday: 22km moderate (22)

The End of Winter – Week Beginning 29 January

Sunday 4th February 2018

I like cross country season. I enjoy the challenge of racing man-to-man over difficult terrain and being unconcerned by the time on the clock. Cross country is endurance racing at its purest and the thing I look forward to most when winter is on its way. But on reflection, it is actually theĀ only thing I look forward to about winter. Now February is here I have well and truly had enough of winter and am looking ahead to track season. I am looking forward to packing the gloves, hats, long sleeved tops, tights and jackets away and not having to dress for an Arctic expedition every time I lace up my trainers. I am looking forward to daylight runs before and after work, to training on grass without having to wear spikes, to lung-busting track sessions that leave me gasping for air, to open meets on warm evenings when everyone is there to run fast, to striding down the canal topwath in a vest and shorts with the sun on my back, to steeplechase, to live athletics on TV, to long days and short nights and to looking forward to every run.

I’ve had enough of winter and can’t wait for summer.

My Week

Monday: 17km easy (17)

Tuesday: AM 10km easy / PM 16km tempo run 56:23, weights (27)

Wednesday: 16km easy, drills and hurdles (16)

Thursday: AM 8km easy / PM hill session – 10*2:30 (29)

Friday: rest (0)

Saturday: 30 min fartlek – 60s on/off, 5*15s hill sprints (17)

Sunday: 26km moderate (26)

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 04 September

Sunday 10th September 2017

This was my first proper week of training after the break – lots of tempo running and conditioning work.

Monday: 16km easy (16)

Tuesday: AM 8km easy / PM 15km progression run (25)

Wednesday: 15km easy (15)

Thursday: AM 8km easy / PM 15km progression run (24)

Friday: rest (0)

Saturday: 16km in 63:40 with 5*200 hills, 5km tempo on grass in 17:38, 5*200 hills (16)

Sunday: 24km easy (24)

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.