Rest
Tuesday
3 miles - 31 minutes - 5 x 3 minute efforts @ 70%
I'm really enjoying the new training plan we have been given at club, but I must admit I'm struggling with these effort sessions. I've only just got the hang of running in general, and now were introducing sprint and speed sessions. It's really nice to challenge myself, but sometimes I find I'm working too hard and not able to recover in time for the next session. I'm hoping my speed will improve through these sessions so I'm just going to stick with them and hope for the best.
Wednesday
Gym
Chest press - 10reps x 8 sets - 18kg
Shoulder press - 10reps x 8sets - 9kg
Tricep extension - 10reps x 8sets - 18kg
Bicep curl - 10reps x 8sets - 9kg
Mini circuit x2 = 10minutes
1 min - Medicine ball sit ups - 4kg
1 min - Chest press - 5kg dumbbells
1 min - Tricep dip - 5kg dumbbells
1 min - Step up lunges - 5kg dumbbells
1 min - Medicine ball squats - 4kg
Mini circuit 2 - x2
50 x Medicine ball twists - 4kg
25 x barbell roll outs - 10kg
Thursday
5.7 mile run (meant to be 6 miles but we took the wrong turning) - Tempo run @ 70%.
I managed to do this is 59 minutes, So I'm getting closer to the sub 60 10k time I've been aiming for. Although this run was tough, I knew I had worked hard and I felt good after. Average pace of 10:34 so I'm getting there.
Friday
Rest
Saturday
parkrun - 3.1 miles - 29:51 (new PB & finally under 30 minutes)
Bike ride - 34 miles to Stamford & back
Sunday
6.2 mile run - 1:10 (fairly slow for me nowadays)
I was umming and ahhing whether to even go out on Sunday, our training plan said 13 or 6 miles, I knew there was no way on earth I was managing 13 miles after Saturday, so I decided to head out and just see how I felt. I only managed the 6, and it was really hard, but at least I got out there and did it! A few weeks ago I would of just said I'm tired, I did enough yesterday, but I'm trying to train myself to run when I'm tired. When I start upping the distance for marathon training I know I'm going to struggle and I'm going to be tired so I need to get used to this.
I didn't see a single soul for 4 miles
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