Archives // parkrun

Training – Week Beginning 26 October

Tuesday 3rd November 2015

I took an extra rest day as I wasn’t feeling very well. Looking forward to the first cross country race next week.

Monday: rest (0)

Tuesday: AM 12km easy / PM road session 2×1:45, 6×2:45, 2×1:45 all off 75 (30)

Wednesday: AM 9km easy / PM 13km easy (22)

Thursday: AM 16km easy / PM 10km easy (26)

Friday: rest (0)

Saturday: tempo parkrun, 4×400 hill reps (17)

Sunday: AM 19km easy / PM 10km easy (29)

Week total: 124km

Taken from my training log.

Training -Week Beginning 5 October

Sunday 11th October 2015

Two good sessions and decent mileage.

Monday: AM 10km easy / PM 13km easy (23)

Tuesday: AM 12km easy / PM grass session 6 x lap off 60, 2 x half lap (28)

Wednesday: 16km easy (16)

Thursday: AM 12km easy / PM 16km moderate, strides on grass, 5 short hill reps (28)

Friday: rest (0)

Saturday: AM Parkrun in 16:18 then 3×5:00 off 60 / PM 10km easy (26)

Sunday: 25km easy (25)

Week total: 146km

Taken from my training log.

Training – Week Beginning 20 July

Monday 27th July 2015

I used the open meeting as a training session on Tuesday night. I also had two good tempo efforts but had to take an additional rest day due to cramp in my right calf.

Monday: 16km easy (16)

Tuesday: AM 12km easy / PM Tipton open meet 3000m, 3rd in 8:58 – 3:00/3:01/2:57, paced the B race to 2k in ~6:24 (23)

Wednesday: 19km easy (19)

Thursday: AM 13km easy / PM 15km with 4 mile progression run in 22:44 (28)

Friday: rest (0)

Saturday: Alexandra Palace parkrun 16:51 (15)

Sunday: rest, sore calf (0)

Week total: 101km

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 19 January

Sunday 25th January 2015

Two hard efforts, two medium efforts and five easy runs. More of the same next week then XC the following week.

Monday: 15km easy (15)

Tuesday: AM 8km easy / PM 1x3min, 3x6min, 1x3min off 90s (26)

Wednesday: 18km easy (18)

Thursday: AM 12km easy / PM 14km moderate (26)

Friday: rest (0)

Saturday: AM parkrun + 2.5km tempo effort, PM 8km easy (23)

Sunday: 27km moderate (27)

Week total: 135km

Taken from my training log.