Well, I have had my first full week back in training, and let me say it has been a hard one! I cannot believe how fast my fitness has gone, a good reason not to keep on top of your training. I have been slowly building my distances up to the 10 miles I did on Sunday. The thing is i feel by the effort I am putting in that I should be flying and then when I check the watch it says " no you are not and take it easy you are not superman" My normal tempo pace is around 7 to 7:20's so doing 8's to 8:20's seems strange, but I am determined to do this build up properly. I have a run in December to test my fitness (Coastal Marathon) and will look forward to that to test myself out. My first "A" race is Wuthering Hike in March and I intend in making a better job of it than I did last time. I will be posting my 2010 races soon along with the links if anybody fancies a go. Well happy running and post a comment if you wish.
Taz
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Start of the Pennine 100
Monday, 12 October 2009
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Training Plan
| Week | M | T | W | TH | F | S | SU |
| 1 | Rest | 6-10 miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run (or about 18 miles) |
| 2 | Rest | 6-10 Miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run |
| 3 | Rest | 6-10 miles, including 2x2 miles at HMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP (5:00) | Rest | 2-hour run | 3.5-hour run (or about 20 miles) |
| 4 | Rest | 5-8 miles, including 3x1 mile at TMP | Easy 5-mile jog | 6 miles, middle 2 at MP | Rest | 1.5-hour run | 2-hour run |
| 5 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run (or about 20-24 miles) | 3-hour run |
| 6 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run |
| 7 | Rest | 9 miles, including 6x1 mile at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run, last hour at MP |
| 8 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2.5-hour run |
| 9 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 10 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP |
| 11 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2.5-hour run | 3-hour run |
| 12 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run (or about 27-29 miles) |
| 13 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run |
| 14 | Rest | 9 miles, including 4x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2-hour run |
| 15 | Rest | 7 miles, including 3x1 mile at MP | Easy 5-mile jog | 7 miles, middle 3 at MP | Rest | 1.5-hour run | Easy 1-hour jog |
| 16 | Rest | 6 miles, middle 3 at HMP | Easy 5-mile jog | Easy 3-mile jog | Rest: Stay off your feet | 50-mile race | Rest. (Duh.) |
Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.