Wednesday, 9 April 2014

Tim's Training: 31 March-6 April 2014

Monday - 0 miles

Rest day

Tuesday - 0 miles

Rest day

Wednesday - 5 miles

5 mile run home (rucksack on) at 8 minute mile pace

Thursday - 0 miles

Rest day

Friday - 10 miles

AM - 5 mile run to work (rucksack on) at 7:45 minute mile pace

PM - 5 mile run home (rucksack on) at 7:45 minute mile pace

Saturday - 0 miles

Rest day

Sunday - 8 miles

8 mile run at 7:15 minute mile pace

Total run mileage: 23 miles

Sunday, 30 March 2014

Tim's Training: 24-30 March 2014

Monday - 5 miles

5 mile treadmill run at 8 minute mile pace

Tuesday - 10 miles

5 mile run from work (rucksack on) at 8 minute mile pace, followed by track session comprising 4 sets of:

- 300m at 80 secs per lap pace;
- 600m at 88 secs per lap pace;
- 900m at 90 secs per lap pace

Wednesday - 2.5 miles

2.5 mile treadmill run at 8 minute mile pace

Thursday - 5 miles

5 mile run from work (rucksack on) at 7:30 minute mile pace, followed by Pilates class

Friday - 9 miles

AM - 7 mile run to work (rucksack on) at 7:45 minute mile pace

PM - 2 mile run with rucksack on at 8 minute mile pace

Saturday - 5.5 miles

5.5 mile run at sub-6:45 minute mile pace

Sunday - 20 miles

20 mile run at av. 7:30 minute mile pace

Total run mileage: 57 miles

Sunday, 23 March 2014

Tim's Training: 17-23 March 2014

Monday - 0 miles

Rest day

Tuesday - 15 miles

AM - 10 miles at 7:05 minute mile pace

PM - 5 mile run home from work (rucksack on) at 8 minute mile pace

Wednesday - 5 miles

5 miles run to work (rucksack on) at 8 minute mile pace

Thursday - 10 miles

AM - 10 mile run to work (rucksack on) at 7:40 minute mile pace

PM - Pilates class

Friday - 0 miles

Rest day

Saturday - 8 miles

3 miles at 7:10 minute pace, then 5 miles at 6:40 minute mile pace

Sunday - 22 miles

22 miles at av. 7:15 minute mile pace

Total run mileage: 60 miles

Sunday, 16 March 2014

Tim's Training: 10-16 March 2014

Monday - 5 miles

5 mile run to work (rucksack on) at 8:30 minute mile pace

Tuesday - 14.5 miles

AM - 5 mile run to work (rucksack on) at 8 minute mile pace

PM - 5 mile run from work (rucksack on) at 8 minute mile pace followed by track session:

- 1 x 800m (90 secs per lap);
- 1 x 6 minute time trial (1650m);
- 4 x 600m (86, 85, 84, 83 secs per lap);
- 2 x 300m (80 secs per lap);
- 1 x 6 minute time trial (1600m)

Wednesday - 5 miles

5 mile run to work (rucksack on) at 8:30 minute mile pace

Thursday - 14.5 miles

AM - 10 mile run at 7:20 minute mile pace

PM - 4.5 mile run from work to gym (rucksack on) followed by Pilates class

Friday - 22 miles

22 mile run at 7:25 minute mile pace

Saturday - 0 miles

Rest day

Sunday - 0 miles

Rest day

Total weekly mileage: 61 miles

Tuesday, 11 March 2014

Tim's Training: 3-9 March 2014

Monday - 5 miles

5 mile treadmill run at 8 minute mile pace

Tuesday - 10 miles

AM - 5 mile run to work (rucksack on) at 8:00 minute mile pace

PM - 5 mile run home (rucksack on) at 7:50 minute mile pace

Wednesday - 0 miles

Rest day

Thursday - 10 miles

AM - 5.5 mile run to work (rucksack on) at 8:00 minute mile pace

PM - 4.5 mile run to gym (rucksack) on at 7:45 minute mile pace followed by Pilates class

Friday - 5 miles

5 mile run home (rucksack on) at 7:50 minute mile pace

Saturday - 20 miles

Club 20 mile race - 2:21:30 (average 7:04 minute mile pace)

Sunday - 0 miles

Rest day

Total weekly mileage: 50 miles

Monday, 3 March 2014

Tim's Training: 24 February-2 March 2014

Monday - 0 miles

Rest day

Tuesday - 8.5 miles

5 mile run from work (rucksack on) at 8 minute mile pace followed by 3.5 miles track session:
- 1 x 400m strides;
- 3 sets of 1600m (5:46; 5:54; 6:04);
- 400m warm down

Wednesday - 5 miles

5 miles from work (rucksack on) at 8 minute mile pace

Thursday - 14.5 miles

AM - 10 miles at 7:30 minute mile pace

PM - 4.5 mile run from work to gym (rucksack on) followed by Pilates class

Friday - 0 miles

Rest day

Saturday - 0 miles

Rest day

Sunday - 13.1 miles

Reading Half Marathon - 66:38 (PB)

Total weekly mileage: 41.1 miles 

Wednesday, 26 February 2014

Tim's Training: 17-23 February 2014

Monday - 5 miles

5 miles at 7:10 minute mile pace

Tuesday - 10 miles

AM - 5 miles to work (rucksack on) at 7:45 minute mile pace

PM - Track session:
- 400m warmup;
- 4 x 100m strides;
- 4 sets of 1300m (88-90 secs per lap), 300m (80 secs per lap); and
- 2 x laps of straights (strides) and bends (slow jog)

Wednesday - 5 miles

AM - 5 miles to work (rucksack on at 8:00 minute mile pace

PM - 30 minute light weights session

Thursday - 0 miles

Rest day

Friday - 10 miles

10 miles at 7:10 minute mile pace

Saturday - 20 miles

20 miles consisting of:

- 9 miles at 7:30 minute mile pace;
- 10 miles at 6:40 minute mile pace (club 10 mile race); and
- 1 mile at 10 minute mile pace

Sunday - 5 miles

5 mile treadmill run at 9 minute mile pace

Total weekly mileage: 55 miles