Trainingsession April 27th to May 3rd
The aim for this week was to run three quality sessions, two on the track and one on the hills. The track sessions were the main focal point of the week, so feeling good for these was essential. The body is adjusting fully now to running the decent mileage with the sessions running alongside-- im itching to race though now.
Monday
AM 30 mins decent pace run- off road.
PM 60 mins easy pace run, relaxed and controlled.
Tuesday
AM REST- wanted to feel good in the track session so missed the morning run
PM Track session. 2.5 miles warm up and down. 16 x 300m off 100 jog. Ran at 1500 race pace.
Wednesday
AM 35 mins kenyan shuffle run- legs whacked from session so just jogged the run nice and easy in full tracksuit*
PM 60 mins easy pace run off road.
Thursday
AM 35 mins easy pace run
PM Hills session. 3 mile warm up and down. 12 x 45 secs hills/steep gradient then 6 x 200m back to backs on the flat (gets legs used to running fast when battered)
Friday
AM REST
PM 40 mins easy pace run in full tracksuit*
Saturday
AM Track session. 2.5 miles warm up and down. 12 x 600m off 1 min rec. Ran at 5km race pace.
PM 35 mins kenyan shuffle run/ shake out the rubbish from morning track work.
Sunday
AM 90 mins long run- good pace. 6.15 average off road.
PM 25 mins easy pace run + drills and core.
Week total: 92 miles
Was really pleased with how week went. Sessions were the best for a while and mileage is still quite high. *I tend to do some of my easy pace runs in full tracksuit as it (a) slows me down and (b) helps with a bit of heat training...guess if the kenyans do it- it must work! lol.
Comments On "April 27th to May 3rd"
Sorry for the delay in responding. Yea the main reason is to get an extra run in while I can on the sunday afternoon, and the other reason is to warm up for the drills session. To be honest im normally knackered on a sunday afternoon, so will never do more than 30 mins. Like you said its also just to supplement the morning run... means I can get a 18 to 20 mile day in without a mega long morning run... similar to you, they take it out of me, so I will never go over 90 mins. Hope that helps mate.
phil Posted on May 17th, 2009Phil, Why did you run twice on Sunday? I have thought about this recently because I struggle to recover from anything above 90 before Tuesday's session. Is that why you do it? or for some other reason?
Lisgo Posted on May 15th, 2009Tracksuit alternative!
Phil try wearing a boxers rubber sweatsuit to slow you down, produce buckets of sweat and get some serious heat training- or go to African training camp!
D Jones Posted on May 8th, 2009