This weeks session had to be moved forward a day due to the strong winds forecast again. I didn’t want another session ruined by the weather, like Friday was.
Monday night was on the track, and was perfect conditions for 12x1k reps with 90 seconds jog recovery.
The aim was to set out conservatively at 3:15 per KM for the first few until I got into the session. Then aim was then to get down to 3:00 per KM pace. This immediately changed after feeling very comfortable and controlled, and the session picked up much sooner than planned whilst maintaining a solid average pace throughout.
Strava splits: https://www.strava.com/activities/16274327132
Chapters:
0:00 Last week summary
0:43 This week’s plan
0:54 Tonight’s session
1:29 2026 Marathon updates
2:20 Tonight’s session continued
2:39 Next week’s training
3:23 Building weekly mileage/KM’s
4:26 Self coaching
6:04 Warm up
6:45 Targets for KM times
7:44 Session splits
8:28 End of session thoughts
4 Comments
Made up for you pal, like you said you've something to aim for and look forward to.
Ryan does your Dad still run, what about your Dad coaching you.
Nice one on the London entry!
Out of interest, what is your strength training/workout routine like outside of running? You mentioned you have a feeling for what your max milage is without risking injury, and so I wondered what you do to support your running on the side. I feel like I have the motivation to run all day every day, but I don't think I can currently get above 90-100km per week without feeling like I'm risking something going wrong. I started doing simple resistance band workouts, indoor bike sessions and other simple exercises which I feel has helped massively in recovery time of small niggles, but if you have something you swear by that your body benefits from, I'd love to know!
Very good going being able to start the first couple of reps well faster than the intended pace, and not then suffering for that but being able to hold it and get quicker still later, dream session scenario 👌🏼
How did you approach increasing your mileage from zero what looks like December? Drilled into us <10% per week or per any given long run, but with your experience do you tend to have a baseline you can quickly go to where you know it won't lead to injury. Interested for those of us middle aged looking to return to top form back at this age and hopefully still get new pb's 😅