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Training – Week Beginning 12 June

Saturday 17th June 2017

This was a tough week of training. I feel in great shape and am looking forward to racing on Tuesday.

Monday: AM 10km easy / PM 10km easy (20)

Tuesday: AM 10km easy / PM grass session – 1,2,3,2,1,2,3,2,1,2,3,2,1 mins off half previous effort recovery (27)

Wednesday: 16km easy (16)

Thursday: AM 10km easy / PM track session 10*400 off 3:00 in 63-65 (24)

Friday: 14km easy (14)

Saturday: 16km moderate off road with 5 long hill efforts (16)

Sunday: rest (0)

Taken from my training log.

Training – Week Beginning 15 May

Sunday 21st May 2017

A tough week.

Monday: AM 12km easy / PM 10km easy (22)

Tuesday: AM 10km easy / PM grass session 1-2-3-2-1-2-3-2-1 minutes with previous rep duration for recovery (26)

Wednesday: 14km easy (14)

Thursday: AM 10km easy / PM track session 400-800-400 off 90s in 63,2:14,64, 2*4*400 off 200 jog: all 29-31 (23)

Friday: rest (0)

Saturday: AM Parkrun 16:19, strides on grass / PM 9km easy (21)

Sunday: 8km easy (8)

Taken from my training log.

Training – Week Beginning 10 April

Saturday 15th April 2017

Two good sessions this week. Time for a few easy days now!

Monday: AM 10km easy / PM 10km easy (20)

Tuesday: AM 10km easy / PM track session: 16*400 off 60s, strides on grass (24)

Wednesday: 16km easy (16)

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

Friday: AM 10km easy / PM 16km tempo run 56:28 (29)

Saturday: 12km easy (12)

Sunday: rest (0)

Taken from my training log.

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.

Training – Week Beginning 17 October

Monday 24th October 2016

A busy week outside of running but I still managed to get a decent amount of training in.

​Monday: AM 8km easy / PM 8km easy (16)

Tuesday: rest (0)

Wednesday: 16km easy (16)

Thursday: 16km easy (16)

Friday: AM 10km easy / PM track session 10×800 off lap jog – 2:32,33,33,32,33,30,31,27,27,24 (26)

Saturday: 16km easy (16)

Sunday: AM 20km easy / PM 8km easy (28)