Week starting 24th Jan and other stuff.

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Hi All, got some great running in last week. Good to see all the abilities running togther over the racecourse last Tuesday too. So here is this week’s outline and sessions. Marathoners I will speak to you directly about the extra runs. 

Monday: Easy up to an hour

Tuesday: 6.30pm meeting at Fordhouses cc. Then WP to i54  6x3 mins then 6x1 min all off 1 min easy jog recovery. We can use 2 areas and split groups up once there. 

 

Wednesday: Midweek long up to 8 miles

 

Thursday. Easy group run if you are racing the Midlands XC. If not 5 miles of: 1 mile WU 3 mile tempo [about 40 secs per mile off your for 5k pace] 1 mile CD

 

Friday: Rest day or easy 20 mins jogging

 

Saturday: 29th Jan Midland xc champs Mansfield

Session for anyone not at the champs: Cute Café 9.30am for Warm Up [Grass so bring spikes] 5 x 5 mins of 90 secs Followed by 10 mins tempo We will be use the field at the back of the café.


Sunday: Long run 90 mins Dave Norman is now organising these runs so try and get there. 

 

I’ve had conversations about high mileage with people over the last few weeks. I would like to make it clear very much I do not and have never prescribed low mileage or high mileage to people with assessing what is best for them. Depending on what you do to supplement your running depends on the baseline. There are other factors with this too, work commitments, family, and general life. All things you must keep on an even keel to run well. 

 

When developing a run plan there are a few things that have to go in:

 

Recovery

Cross training if you can

Long run. Never, ever has to be over 90 mins unless you are training for a marathon or your half marathon time is slower than that. But even then that would be a conversation on how to run your long run. 

Good tempo run of about 40 – 50 mins. Will eventually become a 10 miler perhaps a midweek long run over the winter months. Shorter in the summer.

1 – 2 sessions that help condition your speed and speed endurance.

Fartlek – somewhere off road. 

Strength and conditioning. 

Nutrition. No protein shakes or drinks or electrolytes. If you hydrate properly and eat a balanced diet then this is all just junk. Once again ion you are banging out 120-40 miles a week or have other underlying conditions then that is completely different. And as for gels on Sunday runs... Get in the bin.


I would never ever prescribe weights for the lower body either. Thats ridiculous. The amount of force your legs are under from running is enough. I would definitely set weight sessions for upper body though. 

 

Anything else is just glue – running to keep the body active so you could replace these with some cycling or other cross training activity. Running doubles stresses the body a little and its important when and if you include them at all. But you need to stress the body for marathon running to prepare yourself physically and mentally. But again recovery is vital. Especially if you have big workloads. Or like your family!!! Sometimes I used to do doubles in the morning so I could ease my legs before a session in the evening.

 

Hand on heart here – anything else is just junk. It’s for the addicted, the unprofessional the Facebook heroes. I’ve been there done that. Got injured. Yes of course elite marathon runners do it but they don’t go to work. They train – go back to bed. Train again and go back to bed. Get up and train again. Often two runs a day and sometimes 3. Ian Stewart used to run 5 miles three times on a Friday! But most elite runners will now incorporate weights and cross training. Strength and conditioning is also vital.

 

The great Steve Jones is a 2:07 marathoner runner. He had a fulltime job with the RAF and ran on average 80 miles a week. Yep 80 miles a week. 

 

PBs:

Marathon: 2:07:13 (Chicago 1985) Remarkable given the year and lack of technology

Half marathon: 60:59 (South Shields 1986) hard course 

5000 m: 13:18.6 (Lisbon 1982)

10,000 m: 27:39.14 (Oslo 1983)

1:47 for 800m too!!! 

 

Typical week:

 

 

Monday

40 minutes easy

Tuesday

5km at race pace, such as 12 sets x 90 seconds on dirt trails, as hard as possible;

6 miles easy

Wednesday

40 minutes easy

Thursday

5 sets x 5 minutes at marathon pace during a 90 minute run;

40 minutes easy

Friday

40 minutes easy

Saturday

Track session, e.g.: 200m/400m/1,000m repeats;

10 x 2 minutes at 10k race pace;

6 miles easy

Sunday:

90 minutes at a decent pace

 

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