Archives // tempo run

Training – Week Beginning 05 September

Sunday 11th September 2016

This was the first week of doing sessions again after a break. I feel rusty but will get my fitness back quickly.

Monday: 14km easy (14)

Tuesday: grass session 1 x 3 laps, 3 x lap off 60s, 4 x half lap off 75s (16)

Wednesday: 12km easy (12)

Thursday: 15km easy (15)

Friday: AM 10km easy / PM 20 min tempo rum on grass (23)

Saturday: rest (0)

Sunday: 22km progression run 87:09 (22)

Training – Week Beginning 20 June

Sunday 26th June 2016

Two good sessions this week. I’m happy with my fitness now and looking forward to racing again soon.

Monday: AM 10km easy / PM track session 3×1000 (90), 3×600 (2:00), 3×400 (2:00) – 2:55, 57, 56, 1:48, 45, 48, 69, 68, 68 (23)

Tuesday: rest (0)

Wednesday: 12km easy (12)

Thursday: AM 11km easy / PM 5 mile tempo 26:35 (25)

Friday: 16km easy (16)

Saturday: 14km easy (14)

Sunday: AM 12km easy / PM 9km easy (21)

Taken from my training log.

Training – Week Beginning 07 March

Sunday 13th March 2016

A decent first couple of sessions after an easy week. No races for a few weeks; just trying to get my fitness back up.

Monday: 16km easy (16)

Tuesday: AM 10km easy / PM road session – 4x60s off 60, 4×3:00 off 60, 8x30s off 30 (25)

Wednesday: 16km easy (16)

Thursday: 16km easy (16)

Friday: AM 10km easy / PM 8km tempo run on track 13:55-13:25 (24)

Saturday: rest (0)

Sunday: AM 18km easy / PM 10km easy (28)

Week total: 125km

Taken from my training log.

Training – Week Beginning 24 August

Sunday 30th August 2015

Heavy week. I’m tired.

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

Tuesday: AM 12km easy / PM grass session 2 laps tempo, 2x30s, 2 laps tempo, 2x30s, 2 laps tempo (29)

Wednesday: 18km easy (18)

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

Friday: no run, weights, conditioning (0)

Saturday: AM 11km easy / PM Tipton open 10000, 1st in 32:24.8 – 16:24/16:00 (27)

Sunday: 19km easy (19)

Week total: 146km

Taken from my training log.

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.