Trainingsession 8/11/10-21/11/10
Two weeks of training after Mansfield.
8/11/10-14/11/10
Monday- am: 40 mins easy
pm: 40 mins steady
Tuesday- am: 40 mins easy
pm: Track session of 15x300m off 45s 100 jog running them 51, 48, 45 the whole way. I did 51, 48, 45, 51, 48, 45, 51, 48, 45, 51, 48, 45, 50, 47, 44. Felt really strong.
Wednesday- am: Weights
pm: 65 mins steady. Felt a bit tired at the end.
Thursday- am: 40 mins easy then drills and core.
pm: 8 mile run at 5:27 pace. Felt good.
Friday- 50 mins steady and circuits.
Saturday- am: Session of 2x90s, 4x1 min, 4x30s, 4x15s on grass with the recovery being the same amount as what the reps were. The recovery though was a float and had to be at least 6 min miling. I did it as Metchley and there was one straight with absolutely horrible wind but I still averaged 5:05 miling for the 20 minute workout which includes recoveries. Very hard session.
pm: 30 mins easy.
Sunday- am: 80 mins.
pm: Core
80 mile week
15/11/10-21/11/10
Monday- am: 40 mins easy and weights.
pm: 40 mins steady with splits of 6:46, 6:08, 5:55, 6:08, 6:14, 5:55 and 5:46 for the last few minutes.
Tuesday- am: 40 mins easy
pm: Track session of 5x1k running them easy, hard, easy, hard, easy then 2x200 off 30s. Times were 2:55, 2:46, 2:56, 2:44, 2:55, 30, 28. I felt quite good. I did this session a few weeks back and the hard ones were faster than then so I guess that's a good sign.
Wednesday- am: Circuit training.
pm: 65 mins with mile splits of 6:33, 6:22, 6:08, 6:10, 6:21, 6:02, 6:04, 6:13, 6:05, 6:20 and 6:11 pace for the last few minutes.
Thursday- am: 40 mins easy plus drills and core
pm: 8 mile run over the mile loop at Canon Hill (boring, I know). Averaged 5:15 which is the best one yet but bear in mind this was over the mile loop which is faster than doing it on the normal streets.
Friday- 50 mins and core.
Saturday- 80 mins today as I had the Brighton 10k the next day so we moved my Sunday run a day early.
Sunday- Brooks Brighton 10k. I ran 32:14 and finished 18th I think but don't worry, it wasn't a flat out effort. Due to next weekend being quite significant Steve said I was to use this as a little workout. So I got my heavy mileage flats on and did the first 3 miles steady then the last three miles at tempo. My mile splits were 5:21, 5:24, 5:30, 4:57, 5:00, 5:03 and 4:24 pace for the last bit. Felt really good.
78 mile week
Comments On "8/11/10-21/11/10"
Hi charlie,
Nick Goolab Posted on December 10th, 2010As it happens I'm with James Wilkinson aka Wilko and we both came from different backgrounds. It's hard working out how far we did without sessions so unfortunately I can only give you our mileage with sessions. I was turning out around 30 miles a week at best I reckon. I was training 6 times a week, once a day with Friday as a rest day.Wilko says he was on around 50 miles a week, training 6 days a week and also only once a day. As you can see very different mileage wise. To be honest I wish I did more at that age but who knows, had I done that I may be knackered by now. At the end of the day there's no exact amount every 16 year old should do. Just do what you or your coach think suits you best.
Sorry I haven't given you a bread and butter answer but it's different for everyone. What I did may not be the best approach for you and allow to pregress the way you want.
Thanks for the comment and read!!
Goolab xxx
Hi charlie,
Nick Goolab Posted on December 10th, 2010As it happens I'm with James Wilkinson aka Wilko and we both came from different backgrounds. It's hard working out how far we did without sessions so unfortunately I can only give you our mileage with sessions. I was turning out around 30 miles a week at best I reckon. I was training 6 times a week, once a day with Friday as a rest day.Wilko says he was on around 50 miles a week, training 6 days a week and also only once a day. As you can see very different mileage wise. To be honest I wish I did more at that age but who knows, had I done that I may be knackered by now. At the end of the day there's no exact amount every 16 year old should do. Just do what you or your coach think suits you best.
Sorry I haven't given you a bread and butter answer but it's different for everyone. What I did may not be the best approach for you and allow to pregress the way you want.
Thanks for the comment and read!!
Goolab xxx
runs
hi nick
charlie Posted on December 5th, 2010just wondering how often and how long/far would you suggest a 16year old does run-wise per week?(not including sessions)
runs
hi nick
charlie Posted on December 1st, 2010just wondering how often and how long/far would you suggest a 16year old does run-wise per week?(not including sessions)
charlie