Training Diary

Here is where I will be adding in the training sessions I have done as a way of recording my progress and also sharing my thoughts on the sessions I do.

W/C 16th January – Total mileage = 41.5 miles

Monday – Recovery run – 4.1 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Tuesday – Fast finish – 6.5 miles

5 minutes zone 1

30 minutes zone 2

12 minutes zone 3

Wednesday – Recovery run – 5.2 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Thursday – Recovery run – 4 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Friday – 5.7 miles

5 minutes zone 1

5 minutes zone 2

(12×30 seconds zone 5 uphill/2 mins zone 1)

5 minutes zone 1

Saturday – 4 miles

40 minute zone 1

Sunday – 12 miles in 1h50mins

1 mile zone 1

10.5 mile zone 2

0.5 mile zone 1

W/C 9th January – Total mileage = 35 miles

Monday – Recovery run – 4 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Tuesday – Fast finish – 6.1 miles

5 minutes zone 1

30 minutes zone 2

12 minutes zone 3

Wednesday – Recovery run – 5.1 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Thursday – Recovery run – 5.25 miles

5 minutes Zone 1

30 minutes zone 2

5 minutes zone 1

Friday

No run

Saturday – 4 miles

40 minute zone 1

Sunday – 10 miles in 1h33mins

1 mile zone 1

8.5 mile zone 2

0.5 mile zone 1

W/C 31st October

Monday – No session

Tuesday – Physio exercises (Hip tilts/Crucifix stretch/static lunge with arm up/Achilles stretch/IT band cross leg stretch)

Wednesday – 6.5km run in 41 minutes

Thursday – Leg clams/Leg raises/Bridges/Squats/Pistol squats/Planks/Side planks/Lunges with knee drive/Calf raises/Donkey Kicks.Physio exercises (Hip tilts/Crucifix stretch/static lunge with arm up/Achilles stretch/IT band cross leg stretch)

Friday – 6.5km run in 40 minutes (AM run)

Saturday – Leg clams/Leg raises/Bridges/Squats/Pistol squats/Planks/Side planks/Lunges with knee drive/Calf raises/Donkey Kicks. Physio exercises (Hip tilts/Crucifix stretch/static lunge with arm up/Achilles stretch/IT band cross leg stretch)

Sunday – No session

W/C 24th October

Monday – No session

Tuesday – 1 hour run for 10km. Avg HR 152

Wednesday – No session. Physio visit

Thursday – 1 hour run for 10km. Avg HR 151. Physio exercises (Hip tilts/Crucifix stretch/static lunge with arm up/Achilles stretch/IT band cross leg stretch)

Friday – Gym session: 10 min on treadmill followed by Leg clams/Leg raises/Bridges/Squats/Pistol squats/Planks/Side planks/Lunges with knee drive/Calf raises/Donkey Kicks.

Saturday – Pomprey Hill parkrun: 5k hard run. 22minutes

Sunday – 1 hour run for 10km. Avg HR 150. Physio exercises (Hip tilts/Crucifix stretch/static lunge with arm up/Achilles stretch/IT band cross leg stretch)