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First 2 weeks of schedule here - will put second 2 weeks up in morning.
Week one: 38M
Mon: December 26: 4M easy in approx 35 mins
Tues: December 27: 5M slow in 40 mins with some gentle strides
Wed: December 28: 6M easy in 50 mins
Thurs December 29: 6M with middle middle 4 miles at marathon pace (7:30)
Fri: December 30: Rest
Sat: December 31: 5M easyin 40 mins or parkrun (5M with warm up etc)
Sun: January 1: 12 miles slow in 100 mins
Week two: 43M
Mon: January 2: 4M easy in approx 35 mins
Tues: January 3: 9M of 1.5M jog and strides, then 3 x 2M (or 13 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed: January 4: 7M slow in 58 mins
Thurs January 5: 1M, then 3M at 1/2M pace, 1M
Fri: January 6: Rest
Sat: January 7: 5M easyin 40 mins or parkrun (5M with warm up etc)
Sun: January 8: 13M slow in 108 mins
Thanks for posting the schedule Steve, seems quite steady for the first week .If I was to do the Parkruns on the Saturdays, what pace would they be run at?
Gul, as Parkruns start at 9.00am, what constitutes an early run for you then?
What's your fancy dress on Saturday Speedy, Christmas or Goth theme?
6 miles for me tonight in a progressive stylee. Starting off @ 7.56 pace and ending up with mile 5 @ 6.20 pace. Then the last mile was a warm down, but still came out @ 7.30 pace. It's always interesting that perceived effort always comes out different and what felt realatively slow would have been MP!
Here's an update of first 4 weeks with a little more pace information - In these early weeks don't see why the parkruns can't be hard - you could set off at marathon pace for first kilometre and then build the pace up to full 5k pace.
Yes first week is relatively easy
Mon: December 26: 4M easy in approx 35 mins (approx 8:45 miling)
Tues: December 27: 5M slow in 40 mins (approx 8:00) with some gentle strides
Wed: December 28: 6M easy in 51 mins (approx 8:30)
Sat: December 31: 5M slow in 40 mins (8:00) or parkrun (5M with warm up etc)
Sun: January 1: 12 miles slow in 100 mins (approx 8:20)
Mon: January 2: 4M easy in approx 35 mins (8:45)
Tues: January 3: 9M of 1.5M jog and strides, then 3 x 2M (at 10k- 1/2M pace – ie 13 to 13:30) fast, with 400m (3-min) jog recoveries, then 1M jog
Wed: January 4: 7M slow in 58 mins (approx 8:20)
Thurs January 5: 1M, then 3M at 1/2M pace (7:00 pace), 1M
Sun: January 8: 13M slow in 108 mins (approx 8:20)
Week three: 47M
Mon: Mon: January 9: 4M easy in approx 35 mins (8:45)
Tues: January 10: 9M of 1M jog, then 4 x 1M (at 10k pace – sub 6:30) fast, with 400m (2-min) jog recoveries, then 1M jog
Wed: January 11: 8M slow in 65 mins (approx 8:10)
Thurs January 12: 6M steady in 45 mins (7:30)
Fri: January 13: Rest
Sat: January 14: 5M easy in 40 mins or parkrun (5M with warm up etc)
Sun: January 15: 15M slow in 2:05 (approx 8:20)
Week four: 49M
Mon: January 16: 4M easy in approx 35 mins (8:45)
Tues: January 17: 9M of 1M jog, then 7 x 800m (at 5k pace ie approx 3:10) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed: January 18: 9M slow in 72 mins (8:00)
Thurs January 19: 1M jog, then 4M (26-27 mins at 10M pace – 6:30-6:45 pace) brisk, then 1M jog
Fri: January 20: Rest
Sat: January 21: 5M easy in 40 mins or parkrun (5M with warm up etc)
Sun: January 22: 16M - first 8 easy at 8-8:30 pace, second 8M at close to marathon pace (ie 7:30)
KR - Colin, these mileages look like my peak ones (!) so unfortunately I won't be following your thread for training advice as I will get tempted to do more miles and I'm trying to be a bit more cautious this time and also targeting a much slower time than you (4hrs).
Good luck with the schedule and i'm sure you will enjoy the journey to Paris. Merry Christmas.
Thanks for posting up the 4 week schedule Steve. Only thing that puzzles me is some of the Tuesday night runs of 9 miles. I was adding up to the W/up & W/down plus the reps & the recoveries and they don't add up to 9 miles? Should there be more/longer warm up and warm down?
Like the schedule & looking forward to starting it.
You can still check in now & again Oscar, would be good to see how you are getting on and what schdule you are following.
KR re the Tuesdays they are approximations and maybe on the generous side but with the reps, the recoveries and warm up and warm down they should be able to get close ie with a 2 mile warm up including strides etc and a good 10 minute warm down etc. The mile warm up and warm down are minimums.
Just to clarify re paces they are rough guidelines not essential to get to too close except on the key sessions and certainly the original schedule had numbers rounded up, and where the schedule said things like 4 x 1 mile or 6 minutes, it didn't mean you have to run the miles in 6 minutes - just if you didn't have a measured circuit run for 6 minutes and stop. It wouldn't matter too much if the distance in the time might have been short. Also if you ran the reps hard and you ran an accurate mile and only ran say 6:40, it wouldn't necessarily be a problem in ultimately running a sub-3:15.
Each week and each session should be run at the right pace and effort for how you feel that day and not necessarily the exact time on the schedule. Sometimes that may be slower than down and occasionally faster if it fits into the week plan.
One of the chores this morning (among many!), cutting down a branch from the garden so we could hang it from the ceiling and decorate it, looks better than it sounds…
Looks like a good first four weeks KR. Nice decorating skills .
Have a good Christmas all
Speedy, you are more than welcome to off load any pics you like on here - agree with Birch, we need to see any evidence!
Hi Martin, I've copied & pasted the first 4 weeks into a document I have set up, probably not on a par of your excel expertise though . I like the mix of easy versus harder sessions that Steve has put in there. Seems like a good balance to me. I plan to post up lots of stats about the runs etc at the end of each week to say how it's all gone.
Are you running over the Xmas period Steve?
Happy Christmas everyone.
Nice picture speedy, and pink gloves too - very nice! 2 hours in a dress like that is good, you'd think your feet would keep catching on the dress?
Don't worry Martin, there'll be more stats than you can shake a stick at! Kevin Bridges is a funny guy, although you have to listen carefully to understand his strong accent!
First run of the campaign this afternoon. Scheduled for 4 miles, but staying at an unfamilair running area (my parents) it came out at 4.5 miles. Average pace was 8.25 min miles, with my slowest being a whopping 8.37!. I used the opportunity of going slow to have a nose at some old haunts I used to frequent when I was younger. Surfice to say there have been a lot of changes. Crewe has come a long way since the late 80's, it now has a Subway and probably one of the biggest Tescos I have ever seen - 2 floors and what appears to be trolley escalators?!