|Week||Breakdown||Nutrition Breakdown||Other Considerations||Comments|
|Rest or Cross Training||
||Cycled around the city doing house/life admin|
|TUES||VO2 Max 8M w 5 x 600m @5k race pace jog 50-90% of the interval time inbetween||
||Need to keep stretching
8M with 1/2mile of HMP x 6 ave pace of 9:34min/mil
||6.5M approx ave pace of 9:45min/mil|
|THURS||Rest or Cross Training||
|| 5k at MPish 8:47min/mil
Did Beginners SRC with a friend and walked around Whitlingham. Total daily mileage estimated to be 7ishM
|FRI||Recovery + speed 4M w 6 x 100m strides||
||· Maintain micro nutrient intake on rest days||Yoga class|
|SAT||8-10k tune up race total 9-11M||
||· Stretch|| Switched days so Long Run today.
16M at ave pace of 9:37min/mil. First 13 done in 2:02. Very slow parkrun
|SUN||Long Run 16M||
|| ‘Recovery’ 9M done in 9:21ave pace
Fell asleep on the sofa at 8.30pm. Rock and roll.
Eagle eyed viewers will have noticed a decline in my calorie counter. I am still recording on My Fitness Pal but not accurately enough to be of any real use, to be honest. I am still trying to stick to the guidelines of 50% carb, 20% protein and 30% fat, and generally get on okay with those.
I am making my way back slowly from the Cold That Wouldn’t Die, and am feeling okay about Amsterdam. I’m not going to be breaking any records – I missed the speed section and some of the endurance, so Saturday’s long run was much harder than perhaps it should have been.
A friend who did the same plan recently smashed his PB by 5 minutes, achieving an amazing 3:54 at Loch Ness, so it does work! I’m not going to lie. It’s a lot of effort. But worth it, and I feel strong with this round.