Absolutely agree with you I find Zone 2 running the hardest to do as you really have to slow right down and it’s so hard to not just stride out a little. But it does have a lot of benefits and I try and stick to it once a week to get the distance in but it’s always the run I’m willing to avoid
Absolutely agree with you I find Zone 2 running the hardest to do as you really have to slow right down and it’s so hard to not just stride out a little. But it does have a lot of benefits and I try and stick to it once a week to get the distance in but it’s always the run I’m willing to avoid
With having served for 32 years, I considered myself fit, but never a runner, although I’ve done numerous distances from Marathons down to 5K’s and never had a coach or proper programme.
Wish you had told me before I paid £99 for the yearWith having served for 32 years, I considered myself fit, but never a runner, although I’ve done numerous distances from Marathons down to 5K’s and never had a coach or proper programme.
Being retired most of the time it’s just run the distances I feel like when I put the shoes on to try and stay healthy.
Last November I did a 10K in 58 minutes, the prep for that was 32 days of 5K a day.
I then “coached” 3 guys from the Pro Shop to run this years GNR and thankfully all completed it.
After they’d ran it I agreed to run next years with them and I’m aiming for a target of sub 2hr.
I’ve used a Garmin watch for the last 15+ years to record all my runs and have them on Garmin Connect, mid-Sept I had a look at the free coaching plans available to download and thought it would be a good incentive to follow one throughout the winter to keep myself motivated.
Loads of option on there, you put in all your details, what distance to wish to run and your goal, plus, most importantly, imo, how many days a week you wish to train.
I put 1/2 Marathon in Jan at sub 2hr and it has given me a 19 week programme under the guidance of a coach called Jeff Galloway.
I’m now in week 9 and loving it, Day 1 was a Benchmark Run and then you get 3 Sessions a week published to your Calendar, when you complete a session the next one appears, so you never see more than 3 ahead, you can also reschedule the days if for some reason the day it says you are unavailable.
Sessions are varied:
Hill Session - takes approx 30 mins
Goal Pace Session - approx 1 hour
Speed Repeats - approx 1 hour
Long Easy Run - time varies depending on distance.
Run/Walk/Run - time varies
Magic Mile - approx 25 mins.
2 weeks ago I repeated the 10K from last year and completed it in under 55 mins with no specific training, just the sessions I was doing.
Every session starts and finishes with 5 mins warm up and 5 mins cool down.
You get constant feedback via videos/articles etc and it’s all free.
The sessions all come with guidelines, ie, speed repeats is:
5 min warm up.
4 x 30 secs at 180 steps per min, with 30 Secs walk inbetween.
4 x 30 secs Glider acceleration drills,
6 x 800m at 8:30-8:45 pace with 3 min walk between efforts.
5 min cool down.
The session I’ve found the hardest is the Long Easy Run, they suggest you should run it at 3 - 4 min per mile slower than your goal pace, my god it’s dificult slowing down that much, I’ve done it, but normally no more than 11:30-12:00 pace, this has increased every few weeks, 7 then 9 and tomorrow 11, headphones on and switch off.
The Run/Walk/Run Session I’ve found the most surprising:
5 minutes warm up.
5 miles at run for 2 mins, walk for 30 secs until complete.
5 min cool down.
First time I did it I did the 5 mile in 47:30, avg 9:30
I repeated it 5 weeks later and did the 5 mile in 44:40, avg 8:56 pace.
I genuinely thought I’d of struggled to run 5 mile at 9 min pace, never mind doing it by running & walking.
Screenshot of what it looks like.
Apologies for the long post, but wanted to provide as much info as I could, any questions, please ask.
ApologiesWish you had told me before I paid £99 for the year
But it will be used for my London Marathon training as well. Where I'd like to try and get as close to 4 hours as possible.
, extensions, hamstring curls, calf extensions, walking lunges and box jumps. I’m a bit of a sadist I do love training legs, the. Finished off with 40mins on the cross trainer slowed the pace today though focusing more or hill settings. Gonna hurt tomorrow hopefully Mrs M will work her magic on them for me which will hurt but help.
Got a pair of these, the Plus version, 2 weeks ago, excellent shoes, been my go to shoes since the Vomero 11’s.
I've had my eye on them, the pluses or another pair of Pegasus but couldn't resist at that price.
Hopefully that is it sortedBeen suffering with Plantar Fasciitis in my right foot for about 8 weeks, had 4 cortisone injections 6 weeks ago, but had only reduced the pain/discomfort by about 60%.
Saw a consultant today, who was working with in our local GP’s for 2 days, who did an Ultrasound on the foot, then did another 4 injections, 2 in the heel and 2 in the side of my foot.
No running for a week, rest & walking only. 4 hours later and already feeling a lot better and nearly pain free.
All good thanks, training going really well which makes the week off even more frustrating.Hopefully that is it sorted
Hope you’re well otherwise
Another update to these for anyone interested.
