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Steve Marathon Coach wrote (see)
Doubt if you are ill judging by the training and racing - you are probably just too fit for what they see as a norm!
Yip - my bet's on racing snake type creature too! Am sure you'll be fine but fingers and toes are crossed to be safe!
Well I tried a session out as suggested by Steve. I think Steve must know his stuff as it was uncomfortable but possible.
The session went like this 1mile warm-up at 7:30 pace, this enabled me to start just after the first road crossing. Then 15 minutes at 10k pace or 5:34 for me, the first mile was clocked at 5:35, not bad, then I started to realise the track was going up, I was on pace, but the track was still going up, but I was on pace getting hard now, this was silly the track is only marginally going up but it is a mile of slight climb(about 1% gradient), the second mile was hard but clocked in 5:40, now a quick turn (think oil tanker) and back down the same incline finishing the last part mile in an average of 5:28. I nearly pushed on to 3 miles, but decided to stick to the plan and stop at 15 mins the average pace was 5:36 so 2 sec above target, must try harder. This was followed by just over 2 miles of warm-down at 7:40 pace, a quick stretch, shower and lunch.
Thanks Steve, this is going to be fun
Here is the first month suggestion.
Week one: 43-48M
Mon: December 26: Tempo: 6 miles – first 3 miles at marathon pace (6:05-6:15), 2nd 3 miles at half-marathon pace (5:40-5:45) mile jog start and before (8M)
Tues: December 27: Relaxed: 6 miles in 7 minute-miles with 4 hard uphill bursts
Wed: December 28: Steady 7 miles at 6:30 pace
Thurs December 29: 6 miles easy with middle 15 mins at 10km pace
Fri: December 30: 5M easy
Sat: December 31: 13 miles at controlled 6:30-7:00 pace
Sun: January 1: Rest or 5M easy
Week two: 60-65M
Mon: January 2: am easy 4M: pm: 8M (6M easy first 2 miles, 5 miles at marathon pace (6:05-6:15), easy 1 mile)
Tues: January 3: Relaxed: 7 miles in 7 minute-miles
Wed: January 4: Steady 8 miles at 6:30 pace
Thurs January 5: am: easy 4M pm: 9M inc 4 x 2km - miles at approx 10km pace (5:20-5:30 miles) with wu/wd with 400m jog (2-3 mins recoveries)
Fri: January 6: 5M easy
Sat: January 7: 15 miles at controlled 6:30-7:00 pace
Sun: January 8: Rest or 5M easy
Week three: 62M
Mon: January 9: am easy 4M: pm: 9M (1M easy, 7 miles at marathon pace (6:05-6:15), with middle 1M at 1/2M pace, easy 1 mile)
Tues: January 10: Relaxed: 7 miles in 7 minute-miles
Wed: January 11: Steady 9 miles at 6:30 pace
Thurs January 12:am: easy 4M pm: 9M inc 5 x 1 miles at approx 10km pace (5:20-5:30 miles) with wu/wd with 400m jog (2-3 mins recoveries)
Fri: January 13: 5M easy
Sat: January 14: 5M easy
Sun: January 15: 10M including Stubbington Green 10km – aim for approx 35:00
Week four: 64-69M
Mon: January 16: am easy 4M: pm: Relaxed: 7 miles in 7 minute-miles
Tues: January 17: 1M, 5M of fartlek, 1M
Wed: January 18: Steady 10 miles at 6:30 pace
Thurs January 19: am easy 4M & pm: 9M inc 8 x 800m at approx 10km pace (5:20-5:30 miles) with wu/wd with 200m jog (1 mins recoveries)
Fri: January 20: 5M easy
Sat: January 21: 18 miles at controlled 6:30-7:00 pace
Sun: January 22: Rest or 5M easy
Choisty - it's amazing how slight inclines seem to grow when you are trying to keep up a decent pace!
Well done by the way
Kier, I like the pace Steve suggests, I can control myself at that pace, although I run in a lot of hills so the pace does vary. I'm hoping the long runs get up to at least 24miles a number of times, I've peaked at 26 before, which is great for building confidence.
USB, indeed the mearest hint of hill starts to feel the north face of the eiger. THe route I used for this session is a disused (and meteled) railway line, so it really is easy running, although grip is a bit of an issue with rotting leaves in the wet.
choisty - Glad to here the cardio came back as 'ultra fit runner', and not 'faulty ticker'. I met you breifly at the boot camp, I was in group 2, and we all realised you were going to be fast, when you got your track spikes out for that 5k sess with steve. Like others I'm looking forward to seeing how you get on, even thou your times/pace you seem to be able to do are from another planet.
Have you ever thought of combining your 2 loves and doing some ironing whilst track running, ala 'extreme ironing'. Then you could post some photos on here.