Half Marathon Training Week 9

Please Donate here: – Every Day Hero THANK YOU

Week commencing 15/08/17

Start of the revamped training plan, I have taken the advice of an experienced marathon runner from the club I have joined, when I told him what I was doing in a week he said I was doing too much and should have more rest days.

I will still be doing 4 runs in a week 1 of them is going to be the club run on a Wednesday, I will be doing 1 day resistance training at the gym upper body only, this will give me rest days on Monday and Thursday.

Tuesday

The first run of the week, this was speed training broken down into 2 intervals of 12.5 minutes with a 2.5 minute recovery period.

The first interval was downhill so I tried to pace myself so that I had enough left to do the second at the same pace well as you can see from my split times that did not happen.

Target time 30 minutes actual 31.15
Target time 2.80 miles actual 2.96
Target pace 10.42 actual 10.33

Split times
1st 9.06
2nd 10.32

I should point out that I walked for the recovery periods.

Wednesday

Club run night, I really enjoyed tonight’s session we had a jog up to Locke Park and did some sprint circuits and being able to give it all I could without worrying about keeping some in reserve like I do on long runs felt great.

Total distance 3.5 miles, time 37.54 minutes average pace 10.36
Split times
1st 11.17
2nd 9.05
3rd 10.22

Saturday

Parkrun day, last week I did not enjoy the parkrun, and I think it was because I was trying to get a PB of 30 minutes, this week I did not try I just went with the flow seeing how my body felt and I enjoyed it more.

I also think there might be something in what Ian at the running club told me about over doing it

Target time 30.08 minutes actual 32.19
Target distance 3.1 miles actual 3.1
Target pace 9.41 minutes 10.15

Split times
1st 10.19
2nd 10.30
3rd 10.23

Official Parkrun time 32.15

Just in case you are wondering about the targets they are on my plan, the actual times are logged in Strava.

Sunday

A 75 minute run this morning, I headed off down the hill and onto the Pennine Trail the out ward run being the easy part, and the long run back up the hill on the inward run.

The weather was kind to me this morning the sun was shining and there was little to no breeze.

Target time 75 minutes actual 76.10
Target distance 5.82 miles actual 6.99
Target pace 12.53 minutes actual 10.53

Split times
1st 9.56
2nd 10.23
3rd 11.05
4th 10.31
5th 10.58
6th 11.42

Please Donate here: – Every Day Hero THANK YOU

This entry was posted in Running and tagged , , , , , , , , . Bookmark the permalink.