Hard Training - Dawn (Hilly)

A new experiment: Former London Marathon winner Mike Gratton is coaching four RW website runners live on these forums.

Dawn Critchell (aka Hilly) is 40

Her PBs are: 10K 42:06, marathon 3:26

Her target is to run 3:15 at Cardiff Marathon on October 3

Mike thinks: Dawn needs to develop more speed endurance

Mike will coach Dawn directly on this thread. Feel free to ask if you don't understand something Mike says, but please try not to hijack the thread.

You can read more about Dawn and Mike - and the other runners and the idea behind this thread - by clicking on the article link at the top of the thread.

Otherwise, read and enjoy!

Sean, RW


  • Good luck Hilly, Mike and Sean, it's going to be interesting reading...

  • Good luck all.

    I'd be interested to hear Mike's thoughts on Hilly's "resting" regimes! :-)
  • Good luck Hilly, I know you have had your fair share of injuries lately, I hope this is all behind you and I wish continued improvement.
  • Good luck Hilly - it will be interesting reading as my times and aims are the same, although I'm leaving my next marathon attempt to next year...
  • Good luck, Hilly!
  • Great stuff!! Hilly's 10k PB is similar to mine, but I have trouble maintaining it, so I'll be watching with interest :o)

    Good luck peeps!
  • Interesting times there Hilly.

    5K - 6:40 miling
    10K - 6:46
    10M - 7:00
    1/2 - 7:10
    Mar - 7:51

    To hit you marathon time you need to do 7:26 miling.
  • LizzyBLizzyB ✭✭✭
    Good luck! This will make interesting reading as my targets are similar to your current pbs and I too lack speed endurance.

    Looking forward to the thread ...
  • gd lucky Dawn Critchell

    looking forward to the thread

  • good luck on the training to you all,
    will follow this article with interest
  • I'll try to keep up with you Dawn - my first marathon is approaching in October and with a recent Half of 1.31 I'm pushing for a 3.30 and was keeping my fingers crossed - now this thread will hopefully offer some much needed advice.
  • WelshpoppyWelshpoppy ✭✭✭

    Good luck with your training will be watching you with interest.

    Best of Luck!!
    Live each day as if it was your last  give it all you have to reap the rewards.
  • Thanks everyone-how nervous am I having all this on show!:o)

    Bryan-rest-what's that word?!

    Right Mike as you know I've got an injury which I've sort of been resting!

    I am about to pick up running again starting tomorrow night with a 5k race. I'm not going to race it flat out as this might not be good for recent injury.

    This weeks training is planned as this, what do you think?

    Mon-did 15 miles hard hilly cycle
    Tues-800m swim
    Wed-5k race
    Thurs-10 miles steady
    Fri-5 miles marathon pace plus 1hr circuits
    Sat-5 miles easy
    Sun-17 miles easy
  • That's one hell of a comeback from injury , Hilly - 5k race, 5 mile MP run and a 2hr+ run in 5 days! Hope it works out.
  • WelshpoppyWelshpoppy ✭✭✭
    Hilly-I agree with BR I would be weary it seems too much too soon for my liking!!!
    Live each day as if it was your last  give it all you have to reap the rewards.
  • Hi Hilly, Looks very ambitious....do the 5km and see how the injury is and report back Thur. and we can go from there.
  • Hilly, awesome! I think there is potential and you can definately do it!

    Again, been at that level too and achieved the same goal :)

  • Ok, I'll do the 5k and report how leg is.

    Thanks for the vote of confidence URR. I try to believe I can do it as long as I can stay injury free, which seems to be my biggest hurdle this year so far!
  • good luck hilly
  • Good Luck Hilly :-)
  • Good luck hilly


  • Looking forward to seeing you tomorrow at the fastest 5k in the west( shameless plug for Yeovilton), hope you'll still speak to us now that you are famous.
    Lin C & Juggler
  • SticklessStickless ✭✭✭
    Hilly - best of luck. Cheering for you. Make absolutely sure Mike G keeps that back of yours in one piece, yes?
  • SticklessStickless ✭✭✭
    (only cause you run a tad slower when it's broken, mind!)
  • Good luck Hilly,

    Thats some training for a comeback,

    Very interesting thread.
  • Lin/Juggler see you tomorrow! If I had your speed Lin I'd be laughing!

    The comeback isn't really a comeback as I've still been running up until a week ago and have done cv work every day. The injury is more annoying than serious as it stops faster running. Gentle running is ok. The physio said I could still run, but to ease off if painful. As most of you who know me on these forums are aware I'm a little impatient with injuries!


    I wouldn't do a 5k though if I thought it would make it worse.
  • Good luck Hilly - will be following this with interest.
  • Pammie*Pammie* ✭✭✭
    Good Luck Hilly

    Be following this as well
  • good luck hilly - will tune in for regular installments :o)
  • Good luck Hilly, I've got very similar pb's so I'll be watching this with interest. Hope the 5k goes ok.
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