Old Runs

15 - 21 Aug 60 miles

Mon - 45 mins easy - complete (5.7miles)

Tue - 65 mins easy - complete (8.5miles)

Wed - w/up – 60 mins at marathon pace/effort - Complete. 60 mins at approx 7mins/mile (some hills) 10.75 miles

Thu - 60 mins easy (done 7.8 miles)

Fri - Rest

Sat - w/up – 2 x ( 6 mins at LT (90 secs) 9 x 25 sec hill reps(jog back) – ( 3 mins between sets) – w/down [moved from FRIDAY] Done - 8.1 miles, LT - 6:01 & 6:10 mins/mile.  Hills - between 6:10 and 7:40

Sun - 21 miles easy run – c 2.40/2.45 time on feet (Complete - 21.11 miles in 2:42:51)

22 - 28 August - 56 miles

 

Mon - 45 mins easy incl 8 x 20 sec strides (complete - 5.8 miles in 46:43)

Tue - w/up 2 x (25 mins at MP/6 mins at 10k pace) – w/down (Complete... lap 1 - 6:50 and 6:08 / mile, lap 2 - 6:48 and 6:21)

Wed - Rest

Thu - 60 mins easy (Complete 7.9 miles in 1:01)

Fri - w/up – 10 mins at LT (90 secs) 2 x 10 x 25 sec hill reps, jog back( 3 mins between sets) – w/down (Complete)

Sat - 60 mins easy (Complete, 7.90 miles, HOT! 30degrees!)

Sun - 17 miles steady (Complete - 17.2 miles in 2hrs 2 mins, avg 7:05)

29 August - 4 September - 60 miles

 

Mon - 55 mins easy incl 8 x 20 sec strides (Complete - 7.34 miles, 57mins)

Tue - w/ up – 3 x ( 5 mins at LT(60 sec jog) 6 x 25 sec hills (jog back) (2 mins jog between sets)- w/down (Complete LT - each 6:11/mile.  Hill reps avg pace 6:43, 7:10, 7:08)

Wed - 55 mins easy (Complete - 11.5 km in 55:30 [treadmill])

Thu - 70 mins steady (Complete - 10.1 miles avg 7mins/mile, some sub-7's)

Fri - Rest

Sat - w/up – 65 mins at MP/marathon effort (from FRIDAY) Complete - 9.7 miles, avg pace 6:41

Sun - 18 miles steady/progressive so last 40 mins is at c MP + 15 secs per mile (Complete - 18.1 miles in 2:11, avg 6:54 for the fast section but this was cut short due to dark uneven road - had to slow down!)

5 - 11 September – easier week 48 miles

 

Mon - 40 mins easy incl 6 x 20 sec strides (Complete)

Tue - surprise rest day

Wed - w/up – 5 ( 6 mins at 10k pace/6 mins at MP+15/20 secs per mile) Done -

6:04 / 7:01,

6:11 / 7:09,

6:14 / 7:10,

6:10 / 7:08,

6:16 / 7:11

Owwww...

Thu - w/up – 45 mins at MP - Complete, avg 6:47

Fri - 30-40mins easy (Complete)

Sat - Rest

Sun - Half marathon race or 75 mins Time Trial (Complete - 1:26:29 Course was much hillier than anticipated!)

12 - 18 September - 64 miles

Mon - 40 mins v easy (Complete)

Tue - 55 mins easy (Complete)

Wed - Rest

Thu - 75 mins steady with 8 x 20 sec strides (Complete)

Fri - w/up – 20 mins at MP- (90 secs) – 6 x 4.5 mins at 10k pace (60 sec jog) – 20 mins at MP - Complete.  3.13 / 3.06 miles for MP, 10k splits: 5:46, 5:55, 6:03, 6:09, 6:03 & 6:17 mins/mile pace

Sat - 60 mins easy (Complete - 8 miles)

Sun - 20 miles steady/progressive so last 35/40 mins c MP + 15 secs per miles (Complete in 2:26.  Last section - avg 7mins/mile)

19 - 25 September - 58 miles

Mon - 55 mins easy incl 8 x 20 sec strides

Tue - Rest

Wed - w/up – 4 x (8 mins at LT (90 secs jog) 3 mins at 3k/5k pace(90 sec jog) – w/down (Complete [Treadmill].  Lap 1 - 16km/h / 18.5km.  Lap 2 & 3 - 16 / 18.  Lap 4 - 15.5+ (last minute at 16) and 17 / 17.5 (last minute at 17.5)

Thu - 50 mins easy (Complete)

Fri - 85 mins steady - NOT DONE - I was v tired from work and calf felt tight.  I took an extra rest day and felt much better for it, but bviously lost some mileage.

Sat - 50 mins easy (Complete)

Sun - 1 mile easy – 17 miles at MP +10-15 sec per mile - Complete, average just under 7mins / mile, quite a few at 6:50 ish.  Weirdly, the first few miles were kind of slow.

26 September - 2 October - 70 miles

Mon - 50 mins v easy (Complete)

Tue - 50 mins easy (Complete)

Wed - w/up – 2 x 4 x 3.5 mins at 5k pace (90 sec jog/3 mins jog between sets) –(90 sec jog) – 40 mins at MP

COMPLETE (treadmill) - 18km/h, 17.5km/h, 5 reps of 17km/h and last - 17.5km/h.  MP run - pretty much 6 miles exact

Thu - 50 mins v easy (Complete)

Fri - w/up – 6 x ( 5 mins at 10k pace/7 mins at MP + 5 to 10 secs per mile)

Complete - 16.2 and 14.2 km/h (treadmill)

Sat - Rest

Sun - 24 miles easy/steady – longest run, should be about target marathon time or slightly longer, but 3 hours / 3hours 5mins max (Complete - 24.1 miles in pretty much exactly 3 hours)

3 - 9 October - 59 miles

Mon - 45 mins v easy (Complete)

Tue - 60 mins easy/steady incl 8 x 20 sec strides (Complete)

Wed - w/up – 25 mins at MP (2 mins jog) – 14 x 90 secs at c 3k/5k pace (50 sec jog ) – (90 sec jog) – 20 mins at MP; hard session; aim is not to blast the reps so that you can maintain MP after them, when the reps will have depleted glycogen (Complete)

Thu - 50 mins easy - NOT DONE (ill)

Fri - w/up – 4 x 5 mins at c 6.15/m (60 sec jog) – w/d – should feel quite controlled - NOT
DONE (ill)

Sat - Rest

Sun - 1 mile easy – 19 miles at MP + 10 secs per mile - NOT
DONE (ill)
10 - 16 October - 58 miles

Mon - 30 mins v easy - NOT
DONE (ill)

Tue - 60 mins easy - NOT
DONE (ill)

Wed - w/up – 12 x 2 mins at 3k/5k pace (60/70 sec jog) – w/d – don’t worry too much about pace on this as there’ll be some residue fatigue from Sunday - NOT
DONE (ill) Instead - 1 hour steady with 8x 20sec strides

Thu - 60 mins easy - NOT
DONE (ill)

Fri - w/up – 4 x 14 mins at c 6.15/6.20 (2 mins jog)- w/down - NOT
DONE (ill)

Sat - Rest - Instead - 2x 14 mins at 6:20-6:30 pace (plus warmup & cooldown)

Sun - 1 mile easy – 20 miles at MP +40 to 45 secs per mile
17 - 23 October - 53 miles

Mon - Rest

Tue - 65 mins steady incl 8 x 20 sec strides - Complete

Wed - w/up – 6 x (6 mins at c 6.05/6 mins at c 7.00) Complete

Thu - 45 mins easy - Complete

Fri - 10 mins easy – 30 mins at c 6.45 – 5 mins easy - Complete

Sat - 40 mins easy (ended up resting)

Sun -HALF MARATHON RACE - Complete in 1:23:56
24 - 30 October - 56 miles

Mon - 30 mins v easy (Complete)

Tue - 50 mins easy (Complete)

Wed - 65 mins easy/steady incl 8 x 20 sec strides - Complete.  9.21 miles

Thu - w/up – 25 mins at MP (2 min jog) 7 x 3.5 mins at c 5k pace or tad slower (90 sec jog) – 20 mins at MP - Complete.  14.5km/h & 17km/h (treadmill)

Fri - Rest

Sat - 50 mins easy (Complete)

Sun - 1 mile easy – 16-17 miles at MP, try to get pretty close to what feels honestly like MP - Complete.  16 miles avg 6:49 (a few seconds lost dodging round pedestrians etc but basically ok) - 17th mile turned into a cooldown jog as it was all uphill and I was knackered (plus couldn't remember if it was 16-17 miles or 15-16 at MP)
31 October - 6 November - 41 miles

Mon - 30 mins v easy (Complete)

Tue - 40 mins v easy (Complete)

Wed - w/up – 6 x 6.5 mins at c 6.15 (75 sec jog) – last big session, then it’s about winding down and maintaining (Complete - treadmill 15.5km.  felt fairly easy)

Thu - Rest

Fri - 15 easy – 20 mins at c 6.00/10k pace – 10 easy - Complete (treadmill, 16.1km/h)

Sat - 45 mins steady incl 8 x 20 sec strides - Complete

Sun - 1 mile easy – 1 hour/9 miles at MP - Complete, managed 6:40 pace with no trouble
7 - 13 November - 15 miles plus marathon

Mon - 25 mins easy - Skipped (felt tired, will do a long warmup / cooldown en route to the place for tomorrow's 4min reps anyway)

Tue - w/up – 4 x 4 mins between 5k and 10k pace – (90 sec jog) – w/d - Complete

Wed - 30 mins easy - Complete

Thu - 10 mins easy – 10 mins at c 6.40 – 5 mins easy - Complete

Fri - Rest & Travel

Sat - Rest
Sun -MARATHON - Complete in 2:54:42 - ahead of expectations and the second-fastest I've run so far!

 

05 - 11 December 46 miles

Mon - Rest (Packing)

Tue - 50 mins easy incl 8 x 20 sec strides - Complete

Wed - 50 mins steady - Complete

Thu - 10 mins easy – 40 mins at c 6.20 - Complete (12.3 km)

Fri - 55 mins easy - SKIPPED (worked late)

Sat - 55 mins easy (From Friday) - Complete

Sun - 12 miles steady - Complete (12.26 miles in 1:26ish)
12 - 18 December 49 miles

Mon - 50 mins easy incl 8 x 20 sec strides - SKIPPED (ankle sore)

Tue - w/up – 24 mins of 30 secs at c 5. 20 pace/30 sec jog – w/down- SKIPPED (ankle sore)

Wed - 50 mins easy - Complete

Thu - 60 mins steady - Complete

Fri - w/up – 4 x 8 mins at c 6.00 (90 sec jog) – w/down - SKIPPED - Leaving do

Sat - Rest

Sun - 13 miles steady - Complete
19 - 25 December 52 miles

(This week was disrupted as I was settling into my parents' house)

Mon - 50 mins easy incl 8 x 20 sec strides - Complete

Tue - Rest

Wed - w/up – 2 x 15 x 30 secs effort as last week/ 30 sec jog – with 2.5 mins jog between the sets – w/down - Complete

Thu - 70 mins steady - SKIPPED - Travelling

Fri - w/up – 35 mins at 6.20 then into 8 mins at c 6.05 – 5 mins easy - NOT DONE - 40mins easy instead

Sat - 50 mins easy - NOT DONE

Sun - 13 miles steady/progressive so last 30 mins at c 6.45 - Complete
26 December - 01 January 53 miles

Mon - 50 mins easy incl 8 x 20 sec strides - Complete

Tue - w/up – 2 x 12 x 45 secs at c 5.20/ 40 sec jog recovery, 2.5 mins between sets - Complete

Wed - 50 mins easy - Complete

Thu - 70 mins steady - Complete

Fri - Rest

Sat - w/up – 4 x 9 mins at c 6.00 (90 sec jog) – w/down - Complete, but slightly slower than 6 mins / mile (6:10 - 6:20)

Sun - 15 miles steady - Complete
02 - 08 January 53 miles

Mon - 50 mins easy incl 8 x 20 sec strides - Complete

Tue - w/up – 3 x 5 mins at c 5.45 (2 min jog) 12 x 45 sec sat c 5.20 (40 sec slow jog) – w/down - Not done (rest)

Wed - 45 mins easy- Not done (rest)

Thu - 70 mins steady- Not done (rest)

Fri - Rest

Sat - w/up – 35 mins at 6.20 then into 12 mins at c 6.05 – 5 mins easy - Complete, although slightly slower than expected

Sun - 14 miles steady/progressive so last 30 mins at c 6.45 - Complete
09 - 15 January 41 miles

Mon - 50 mins easy incl 8 x 20 sec strides - Complete

Tue - w/up – 2 x (2-3-4-5 mins at 3k/5k pace (28 mins of reps in total) (90 secs jog after each rep) – w/down - Complete

Wed - 45 mins easy - Complete

Thu - w/up – 2 x 10 mins at c 6.25 (2 mins jog) – 3 x 40 scs at c 5.20 (40 secs) – w/down - Complete - Managed the pace much more easily this time

Fri - 40 mins easy - Skipped, I felt a rest would be better race prep

Sat - Rest

Sun - Stratford 12k race - Complete in 48mins 20ish - Sucktastic!

 

05 - 11 March:

Mon - 45 mins easy - Skipped - tired legs from day before
Tue - 55 mins steady incl 8 x 20 sec strides - Done
Wed - 45 mins easy - Done
Thu - w/up – 4x 8 mins at LT (90 sec jog) – w/down - Done; 6:32 - 6:37 / mile
Fri - Rest
Sat - 45 mins easy - Done (Moved from Friday)
Sun - 90 mins steady - Done, 13 miles
Total miles: 47

12 - 18 March:

(Some rearranging due to trip to Reading)

Mon - 45 mins easy - Done
Tue - 55 mins incl 20 mins of 30 secs at c 3k effort (5.20ish?) alternate with 30 sec jog - Skipped
Wed - About 30-40 minutes of various exercises with Reading Road Runners.  Some decent speedwork, incl. 400m time trial (1:10)
Thu - 50 mins easy (legs tired from traipsing around Reading)
Fri - 30 mins easy
Sat - Warm up, 50mins fairly hard (avg 6:48 pace), cool down.  9.3 miles total
Sun - 90 mins steady plus 10 mins easy (13.8 miles)
Total miles: About 43.5 (target: 48)
19 - 25 March:

Mon - 45 mins easy - Done
Tue - 55 mins incl 23 mins of 30 secs at c 3k effort (5.20ish?) alternate with 30 sec jog - Done, mostly around that pace
Wed - 45 mins easy - Done
Thu - w/up – 4x 9 mins at LT(90 sec jog) – w/down - Done, but could only manage 6:30 - 6:40 pace
Fri - 45 mins easy - Done
Sat - Rest
Sun - 105 mins steady - Done, felt good! (14.75miles, avg pace 7:09)
Total miles: 50

26 Mar - 1 April:

Mon - 45 mins easy - Done
Tue - 15-20 mins easy/steady – Hills, 3 x 6 x 30 secs, jog back and 2 mins jog between each set – w/down - Done.  Felt tough, but probably very beneficial!
Wed - 45 mins easy - Done
Thu - 45 mins easy (calves tight from hill run, unable to get good speed for original run - moved to Friday)
Fri - w/up – 50 mins q hard, progressive eg 25 mins at 6.25/25 mins at 6.15 to 6.20, or at least, a little quicker than first half of the effort - Done, although at 6:50 / 6:40 pace.
Sat - Rest - 35 mins easy run done
Sun - 110 mins steady - Done, pain in calf muscle in the last mile.
Total miles: 50
2 - 8 April:

Adjusted to rest calf

Mon - Rest (planned: 45 mins easy)
Tue - 45 mins easy (planned: 15-20 mins easy/steady – Hills, 2 x 9 x 30 secs, jog back and 3 mins jog between each set – w/down)
Wed - Rest (Planned: 45 mins easy)
Thu - 65 mins steady - Done
Fri - w/up – 2 x 9 mins at LT (90 secs) + 4 x 3 mins at c 5k pace (90 sec jog) – w/down - Done
Sat - Rest
Sun - 110 mins progressive so last 30 mins at c 6.40 - Done
Total miles: 57 (next week should be easier) - Actual: 39 miles
9 - 15 April:

Mon - 40 mins easy - Done
Tue - 50 mins steady - Done, fairly fast (avg <7mins / mile)
Wed - w/up – 25 mins at c 6.30 then 20 mins at c 6.20 – 5 mins easy - Done, getting faster (avg speed 6:39/mile and 6:29/mile)
Thu - 40 mins easy - Did 50mins
Fri - w/up – 20 mins of 30 secs at c 5.15/30 secs jog – w/down - Done
Sat - Rest (moving day)
Sun - 85 mins steady - Done
Total miles: 42
16 - 22 April:

Mon - 65 mins steady - Did 10.2 miles in 72 mins
Tue - Hills  2 x 10 x 30 secs, jog back and 3 mins jog between sets - Done, but the hill wasn't very steep
Wed - 50 mins easy - Did 6.96 miles in 53 mins
Thu - 70 mins steady - Did 10.25 miles in 72 mins
Fri - w/up – 18 x 80 secs at c 5.25/5.30, reducing recovery jog, start with 100sec and lose 5 secs per rep so you get just 15 secs after 17th rep – w/down - Complete; this was really annoying to calculate as trying to figure out current time + 80 seconds + (last rest time - 5) while running hard was kind of tricky.  But a good workout.  Split times eased up from 5:30ish to 6:18 (it was off road)
Sat - Rest
Sun - 110 mins steady /progressive so last 25 mins at c 6.30ish - Complete; fast section was around 6:45 pace
Total miles: 54
23 - 29 April:

Rearranged due to work / running club

Mon - Rest (original: 45 mins easy)
Tue - 50 mins easy (original: Hills  3 x 7 x 30 secs, jog back and 2.5 mins jog between sets)
Wed - Club run: 5x 1200m @ 10k pace (1min jog between laps); warmup, cooldown.  Went around 6:05 pace. (50 mins easy)
Thu - 45mins easy (70 mins steady)
Fri - Hills  3 x 7 x 30 secs, jog back and 2.5 mins jog between sets (w/up -  7 x 5 mins at c 10k pace or tad slower (60 sec jog only) – w/down)
Sat - 70mins steady (Rest)
Sun - 110 mins steady
Total miles: 50
30 April - 6 May:

Mon - Rest (45 mins easy)
Tue - 60 mins steady (w/up -  7 x 5 mins at c 10k pace or tad slower (60 sec jog only) – w/down)
Wed - Club run - timed 800m + 2x (400m, 600m, 800m) with 200m cooldown (Speed - unknown; garmin battery died)(original: 45 mins easy)
Thu - 50mins easy (60 mins steady)
Fri - Rest (intended to do speedwork, but tired, bad weather... took it easy...)
Sat - w/up 2 x 4 x 3.5 mins at c 5k pace (100 sec jog/ 3.5 min jog between sets) – w/down
Sun - 90 mins q hard progressive so last 30 mins at c 6:30 - Done
Total miles: 44

7 - 13 May:

Mon - 40 mins easy - Done
Tue - w/up – 2 x 9 mins at c 6.20 (90 secs) + 4 x 2 mins at c 5.30 (60 secs) - Done
Wed - 35 mins easy - SKIPPED
Thu - w/up – 15 mins at c 6.20 then 3 mins at c 6.00 – w/down - Done
Fri - 40 mins easy - SKIPPED
Sat - Rest
Sun - RACE OXFORD T+G 10k - Complete in 38mins 43
Total miles: 36

14 to 20th May

 

Scheduled

Done

Mon

35 mins v easy

Done

Tue

60mins easy/steady subj to recovery

Done - fast steady pace; felt good!

Wed

Club reps ?

Done - fartlek

Thu

Am 30 mins easy pm 40 mins easy/steady

Done and done

Fri

w/u – long efforts at 10m/1/2 mara pace – 5 x 11 mins (2 mins jog) – w/down

Rest

Sat

Rest

Friday's run - avg speeds of 6:24, 6:23, 6:28, 6:29 & 6:25

Sun

110 mins steady

Done; 7:01 average

 

Miles: 53

55.2 miles

21 to 27th May

Scheduled

Done

Mon

45 mins easy

Done

Tue

60 mins steady – 6.50 to 7.00

Done, avg speed 6:52 / mile

Wed

Club reps

Done - 1.75 miles steady (6:55) -> 1.75 miles faster (6:30) + warmup, cooldown...

Thu

Am 30 mins easy pm 40 mins easy/steady

Done and done

Fri

w/u- 35 mins at c 6.30/ 20 mins at c 6.15, 5 mins easy

Done - somewhat slower than target pace (6:38 / 6:30 ish) mostly due to heat and hills

Sat

 

Rest

Sun

115 steady

Done - fairly easy end of steady (7:10 avg).  Felt relaxing.

Miles: 54

57.3

 

28th May to 3rd June

 

Scheduled

Done

Mon

45 mins easy

Done

Tue

65 mins steady – 6.50 to 7.00

Done, avg pace 6:46

Wed

Club reps

Done - 7 mins fairly fast (6:16), then 4x 600m (5:35, 5:37, 5:46, 5:33) then 7mins aiming to at least equal distance of 1st 7 mins (succeeded - 6:05ish)

Thu

Am 30 mins easy pm 45 mins easy/steady

AM - 45mins steady, PM - postponed

Fri

w/u – long efforts at 10m/1/2 mara pace – 6 x 9 mins (90 secs jog) – w/down

Complete - treadmill, 9.5mph pace, 0.5 - 1% incline

Sat

45 mins easy

AM - 45mins easy

PM - 30mins easy

Sun

110 progressive so last 5 miles c 6.35/6.40

Done - last 4.7 miles avg 6:37

Miles

Miles: 61

65.6

 

4 to 10th June (EASIER)

 

Scheduled

Done

Mon

40 mins easy

Done

Tue

50 mins steady

Done - avg 6:45

Wed

w/u – 35 mins at c 6.20/ w/down

Done (Treadmill)
- 1% incline, 9.5 mph)

Thu

50 mins easy

Rest

Fri

w/u – 20 mins of 30 secs at c 5.20/30 secs jog – w/down

50 mins easy (treadmill)

Sat

w/u – 20 mins of 30 secs at c 5.20/30 secs jog – w/down

Sun

90 mins steady

Complete - 6:43 pace average, felt strong!

 

Miles: 43

44.8

 

11 to 17th June

 

Scheduled

Done

Mon

50 mins easy

Done

Tue

70 mins steady – 6.50 to 7.00

Done, avg 6:44 pace

Wed

3 sets of 5 x 80 secs with 40 mins jog between each rep and 2 to 2.5 mins jog between each set of 5 - pace should be v close to current 3k race pace

Done, but I was pretty tired for these (late night / early morning).  Managed 5:30-5:40 ish per rep; not that great

Thu

Am 30 mins easy

pm 45 mins easy/steady

Done, 3.8 miles

Done, 6.6 miles @6:52 ish

Fri

(am 30 mins easy?)

AM - PM run

6:18. 6:19, 6:20

6:08, 6:12, 6:14

 

Pm w/up – 3 x 10 mins at c ½  mara pace (90 sec jog) – 3 x 6 mins at 10k pace (70 sec jog) – w/down

PM - rest

Sat

 

Rest

Sun

120 mins steady

Done - 17.66 miles @ 6:52 avg pace

Miles: 63

64
  

18th - 24th June
  

Scheduled

Done

Mon

45 mins easy incl 8 x 20 sec strides
Done

Tue

70 mins steady
Done, average pace 6:41 / mile

Wed

4 x ( 4 mins at 5k pace (2 min jog)

90 secs at 1500 pace (2 mins jog))

Done:

5:49 / 5:14,

5:51 / 5:24,

5:52 / 5:28,

5:48 / 5:23

Thu

a-m  40 mins easy

pm  55 mins easy to steady

Done

Done (avg 6:53)

Fri

w-u  - 35 mins at c 6.35 then 20 mins at c 6.20,

5 mins easy
Rest

Sat

 

Friday's run; 35mins avg 6:30,

20 mins avg 6:18

Sun

110 mins progressive so last 30 mins at

c 6.35 to 6.40

Done, felt low on energy (due to run

yesterday and not eating enough

before the run).  Managed 6:45 for

the last 30mins
  

Miles: 59
64.4
  

25th June - 1st July
  

Scheduled

This week I mostly rested; tight calf muscle

Mon

45 mins easy incl 8 x 20 sec strides
Rest

Tue

70 mins steady
Rest

Wed

Club reps OR

3 x (3 mins at 3k pace (90 sec jog)

4 x 75 secs at 1500 pace (45 sec jog))

(90 secs between sets).

Club reps (2.15 miles @10k pace, and

8x 200m fast)

Thu

a-m  35 mins easy

pm  50 mins easy to steady
Rest

Fri

w-u  - 2 x 10 mins at c 6.20 (2 min jog)

3 x 6 mins at c 6.00 (70 sec jog) – w-down
Rest

Sat

Rest

Sun

120 mins steady
43 mins at easy pace
  

Miles: 56
8.5
  

2nd - 8th July
  

Scheduled

Done

Mon

45 mins easy incl 8 x 20 sec strides
Done (on treadmill, so no strides)

Tue

70 mins steady
Done, treadmill, avg 6:40/mile

Wed

w-up – 8 mins at c 6.20 (90 secs) –

3 x 7 x 30 sec hills, jog back

and 2 mins jog between sets- w-down

Done (not on treadmill) - about

6:15 pace for the 8 mins

Thu

60 mins easy
Done

Fri

w-up – 3 x 8 mins at c 6.15 (90 sec jog)

+ 3 x 4 mins at c 5.50 (2 min jog) – w-down
Done, treadmill

Sat

Rest

Sun

105 mins progressive so last 35 mins

at c 6.35
Done, avg 6:31 for last part
  

Miles: 54
56.5
  

9th - 15th July
  

Scheduled

Done

Mon

45 mins easy incl 8 x 20 sec strides
Done (Treadmill) - Strides worked OK

Tue

w-up – 3 x( 5 mins at c 6.20 , 60 sec jog,

6 x 30 sec hills, jog back)

(90 sec jog between sets) – w-down
Rest - now I have a cold :(

Wed

60 mins steady
Rest

Thu

15 mins easy, 25 mins at c 6.30,

10 mins easy
Rest

Fri

45 mins easy
Rest

Sat

Rest (although now feeling mostly better)

Sun

Wycombe Half marathon
Race complete in 1:25:28 (16th place)
  

Miles: 50
19
  

16th - 22nd July
  

Scheduled

Done

Mon

40 mins easy
Done

Tue

55 mins easy
Done

Wed

w-up – 10 mins at c 6.20 (90 sec jog)

2 x 10 x 30 sec hills, jog back

and 3 mins jog between sets,

swap with Thurs if still sore from Wycombe
Done

Thu

45 mns easy
Done

Fri

60 mins steady
Done - avg 6:44mins/mile

Sat

 

Sun

1 hour 40 mins progressive with

last 35 mins at c 6.35

Done; managed 30 mins fast at end, but

hot and slowing down, so ended there
  

Miles: 45
49

 

 

23rd - 29th July
	Scheduled	Done
Mon	60 mins easy	Complete - 8.1 miles (treadmill 1% incline)
Tue	w-u , 20 mins at MP (90 sec jog) 7 x 3 mins at c 5.45 (90 sec jog) , 15 mins at MP	Complete - 20mins @6:22 / 1% incline 7x 3 mins @5:42, 1% incline 15mins @ 6:22ish, 0.5% incline (treadmill)
Wed	60 mins easy	Complete - 8.1 miles (treadmill 1% incline)
Thu	a-m 40 mins easy pm 60 mins steady	am - 9.3 miles in 63ish mins pm - 5.2 miles (both treadmill 1% incline)
Fri	w-up , 4 x 12 mins at c 6.15 (2 mins jog)	Complete - 6:15 throughout, 0.5% incline (treadmill)
Sat
Sun	2 hours 30 or c 21 miles	Done: 21 miles in 2:29:35.  This felt good, the pace felt fairly easy right to the end!
	Miles: 71

 

30 Jul - 5 Aug
	Scheduled	Done
Mon	45 easy	SKIPPED(Sore calf)
Tue	1 mile easy – 65 mins at c 6.25	1 miles easy -  30mins @ 6:22pace -  (water break) -  26mins @6:30 pace -  5mins cooldown
Wed	55 easy	SKIPPED - Sore calf, travelling
Thu	a/m – 35 easy  pm – 60 steady at c 7.00	Am - Skipped, travelling Pm - 8.7 miles (6:57 avg)
Fri	w/u – 3 x 6 mins at c 6.05 (90 secs) + 5 x 2.5 mins at c 5.30 (75 secs) – w/down	w/u – 3 x 6 mins at c 6.05 (90 secs) - done 3x 2.5mins done, but ran out of time at the gym
Sat
Sun	18 miles steady	Done, avg 7:03.  Calf finally feels better!
Mile	62	42 1/2
	6 - 12 Aug
	Scheduled	Done
Mon	55 easy incl 8 x 20 sec strides	Done (treadmill)
Tue	w/u – 5 x ( 6.5 mins at c 6.10/ 6.5 mins at c 7.00)	Done - 2nd burst interrupted @around 4 minutes - someone fainted in the gym 3rd burst lengthened by 1 minute
Wed	50 mins easy	Done (treadmill)
Thu	85 mins steady at c 7.00	Done, avg 6:57 ish
Fri	w/u – 2 x 8 x 1 min at c 5.15 (40 sec jog/2.5 min jog between sets) – w/down	Aborted - sharp pain in calf. Physio booked for Tuesday
Sat
Sun	18 miles progressive eg 3 at c 7.30/ 8 at c 7.00/7 at c 6.35	Rest
Miles:	61	38
	13 - 19 Aug
	Scheduled	Done
Mon	40 mins easy	Rest
Tue	50 mins easy incl 8 x 20 sec strides	Rest
Wed	w/u – 20 mins at c 6.25 (90 secs) 6 x 4 mins at c 5.45 ( 2 mins) – 20 mins at c 6.25	Rest
Thu	40 mins easy	Rest
Fri	35 mins steady	Rest
Sat		3 miles gentle
Sun	BURNHAM BEECHES HALF	Complete - 1:28:55
Miles:	49	16
	20 - 26 Aug
	Scheduled	Done
Mon	40 mins v easy	40mins cross-training
Tue	50 mins easy	41mins easy pace, 10mins cross-training
Wed	a/m 35 mins easy  p/m 60 mins steady	am - 60mins steady pm - skipped
Thu	w/up – 18 x 90 secs controlled – c 5.20/5.25 (60 secs jog) – w/d	I aborted this after 5 reps as I could really feel it starting to tighten my calf.
Fri	50 mins easy	Rest
Sat		Rest
Sun	21 miles steady/progressive so last 5 miles at c 6.35	Rest
Miles:	59	17
	27 Aug - 2 Sep
	Scheduled	Done
Mon	50 mins  easy	Done
Tue	am 35 easy pm 65 steady at c 7.00	Rest
Wed	w/u – 4 x 8 mins at c 6.10 (90 secs) + 40 mins at c 6.30	Rest
Thu	50 mins easy	60mins easy
Fri	80 mins steady at c 7.00	50mins easy - steady
Sat		Rest
Sun	1 mile easy/ 8 x 2 miles at c 6.35 to 6.40 (2 mins easy at c 8.00)
Miles:	70