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Sub 35


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Old 06-09-2018, 09:55 AM   #631
TheEd
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Hi Jamie, two nice events and great to go sub 16 in the 5k

no harm in running fast but hopefully you have been able to maintain at least a 25k every 3 weeks. If not, if you intend continuing with a marathon, do consider maintaining a long run every 3 weeks

how are you going to unfold your final 6 weeks to the marathon? Where are you planning on running it?

Do get a training partner for the 5 x 2k session .. and maintain around the 33:00 to 33:30 pace for the session, then adding the aerobic sessions and if possible find a rolling hill route for at least one long rolling hill session

please ask questions for clarity

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Old 09-09-2018, 07:50 PM   #632
jamieh
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Hey there,

Yes I have been keeping the long runs going at least every 3 weeks and have now been averaging 90k/wk since June so should be well placed for the final marathon push.

Marathon is def. still the goal - I'll be doing Abingdon for the third time on Oct 21st with the aim of qualifying for London again next year and hopefully getting sub 2:40.

Current plan is to kick off 2k's on Thurs (33-33:30 paces sounds great) and work through a full cycle modified for Marathon (Marathon Paced runs on Saturday followed by 20-32k long runs on Sun). Will also throw in a threshold session on the Thurs after the 1k's + a couple of Park runs. Will for sure add in rolling hills and will keep the 1hr/15k aerobic days to maintain mileage.

Did a 26k fell run today (1,000+ meters climbing) which felt great. No muscle soreness even with fast/technical descending so the legs are clearly in a good place
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Old 13-09-2018, 08:54 AM   #633
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5x2k (Track)

6:50
6:39
6:38
6:36
6:34

8 degrees
5 k/h wind
~76kg

Had to do the session at 6am this morning after a tough night so it wasn't easy - particularly the first rep! - but overall pleased with how it went and was able to stick to the plan. I stopped looking at the watch after the first one and was very surprised to see myself getting a bit faster on each one, despite feeling slower (?!).

I also had some delayed muscle soreness after the fell run which was only just subsiding today so I suspect that accounts for legs feeling a little sluggish.
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Old 16-09-2018, 10:00 PM   #634
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A nice weekend with 8k marathon pace on Sat feeling extremely good at 3:40-45 then 30k easy today again feeling good. 100k for the week. Should I still go for the 1ks on Tues or something different? Any thoughts on pacing? Thank you!
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Old 18-09-2018, 07:29 AM   #635
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Sounds like you working well towards the marathon, Jamie

with 6 weeks to go you can drop the 1k session and focus more on the 2k session

you have the sub 16 pace for 5k, now you need to focus on speed endurance gained via the 2k session

hope this makes sense

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Old 20-09-2018, 03:03 PM   #636
jamieh
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Yes makes sence, thx! On Tues I did alternating 2k/1k (continuous run) with the 2k @3:40-45 and the 1k @4:00, easy day yesterday and then today 4x5k @3:40-45 off 3 mins jog keeping the HR ~145.

Big week. Legs still feeling good but looking forward to rest day. Plan a park run on Saturday and 21k easy Sunday.
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