Miles of Trials

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)

Training – Week Beginning 31 August

Sunday 6th September 2015

PB for 10000m. End of track season. Time for a much needed break.

Monday: 15km easy (15)

Tuesday: AM 9km easy / PM grass session – 2 laps tempo, 5×300 off 100, 1 lap tempo, 5×300 off 100, 2 laps tempo (27)

Wednesday: rest (0)

Thursday: 11km easy, strides (11)

Friday: 8km easy (8)

Saturday: AM 8km easy / PM BMC Stretford 10000, A race – 11th in 31:44.68 (PB): 3:12, 12, 11, 11, 09, 10, 07, 08, 13, 06 (23)

Sunday: rest (0)

Week total: 84km

Taken from my training log.