Half Marathon Training Week 5

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Week commencing 17/07/17

Tuesday

A stead 45 minute run, I took a different route today I went through the woods it was a bit overgrown in places and I found the ground to be very uneven in places.

I had a good run and found myself on a long uphill slope to the finish, it was not very steep but it did slow me down a bit.

Total distance 4.2 miles total time 46.13
Split times
1st 10.28
2nd 10.51
3rd 11.07
4th 10.34

Wednesday

A tempo run 2X10 minutes at a high pace and 3 minute recovery.

I felt good on this run and I think I could have done another 10 minutes at this pace, I found the first recovery period to be harder than the high paced run, mind you it was uphill.

It is a bit over cast today and felt quite cool but that did not stop the sweat coming out in buckets.

Total distance 2.6 total time 27.25
Split times
1st 9.56
2nd 10.21

Friday

Hill runs, the instructions are to run hard uphill for 5 minutes and repeat for a total of 3 times.

Target time 30 minutes actual 30.05
Target distance 2.3 miles actual 2.7
Target pace 13.02 actual 11.03

I did not feel as if I was running hard, but I did have to dig deep towards the end of the third run to complete it.

My split times
1st 10.54
2nd 11.13

Saturday

Parkrun it’s always good to run with like minded people, I enjoyed the run today and had a bit of fun with the marshals and gave a bit of encouragement to some of the other runners.

I don’t know if yesterday’s hill runs yesterday had anything to do with it but I seemed to get my breath back quite quickly and was able to put in a good run down the hill to the finish.

Strava time 33.20 slower than last week, I thought I had put in a good time.
Split times
1st 10.38
2nd 10.58
3rd 10.51

The official time 33.18

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