Archives // tempo run

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 27 October

Sunday 2nd November 2014

A great week of training but a sad week personally. This week’s training is dedicated to Poppy, my family’s dog who died on Monday, and was one of my all time favourite running companions back in the day. Goodbye Poppy, I’ll miss you.

Monday: AM 11km easy / PM 15km easy (26)

Tuesday: AM 11km easy / PM ring road session: 1-2-1-2-1 short laps (~1300m) off 60s/90s (28)

Wednesday: 20km moderate (20)

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

Friday: AM 10km easy / PM strides – 5 mile tempo 26:39 – 5x10s hill sprints on grass (30)

Saturday: rest (0)

Sunday: 32km progression run, just over 2 hours – 31:47, 30:19, 29:50, 28:31, 10 min jog (34)

Week total: 164km

Taken from my training log.

Training – Week Beginning 7 July

Sunday 13th July 2014

Two good sessions but I had to take an extra day off due to illness today. Hopefully I’ll feel better by next weekend when I plan to do the BMC Grand Prix at Oxford.

Monday: AM 10km easy / PM 11km easy (21)

Tuesday: AM 9km easy / PM Metchley session: 4 x 2 laps off 90s, 4 x 1 min off 60s (27)

Wednesday: rest (0)

Thursday: AM 11km easy / PM 5x~60m hill reps, 5 mile tempo in 26:59 – 5:34 down to 5:16, 5x~60m hill reps (28)

Friday: 16km easy (16)

Saturday: 16km easy (16)

Sunday: ill, rest (0)

Week total: 108km

Taken from my training log.