VLM2016 – Training Summary Week 11 including London Target

Mon – 6 miles (6:20m/m)
Tue – AM 6 miles (6:17m/m) PM 11 miles (5:43m/m) incl track 2 mile/4x800m
Wed – AM 6 miles (8:03m/m) PM 8 miles (6:25m/m)
Thu – AM 4 miles (6:23m/m) PM 12.6 miles (5:23m/m) incl track 10km (31:37)
Fri – AM 8 miles (6:04m/m) PM 6 miles (6:09m/m)
Sat – AM 16 miles (5:52m/m) incl parkrun (1st 16:15) PM 6 miles (5:35m/m)
Sun – 12 miles Progressive (5:50m/m)

Total Mileage – 101.74 miles (6:03m/m)

After last weeks big miles at a slower average pace, the plan for this week was to drop the mileage a little but increase the intensity both with some shorter track sessions and up’ing the pace of my general runs as well. Reasonably happy with the results with just over 100 miles for the week, two track sessions and an overall average pace around 30 sec/mile faster than last week.

The two track sessions were a repeat of the same sessions I did in the build up to Glasgow 2014 and although they were considerably slower this time I was still generally pleased with the pace considering I have really struggled so far this year with any real fast running. The 800m reps on Tuesday’s session were a bit of a shock to the system and I found myself working hard for the 2:22’s but considering that is the first time I’ve been under 5m/m pace this year its not that surprising! I actually intended to do 5x800m after the 2 mile tempo but the hamstring tightened a little during the 4th so I played it safe and binned the final one.
Thursday’s 10km threshold effort on the track was probably my most pleasing run of the week and although i was almost a minute slower than this same run before Glasgow, I was pleasantly surprised how comfortable it felt running 31:37 with a slightly faster second 5km. Check out the Garmin links above or below for full details on all the sessions.

The plan for the weekend was to knock out a good few miles at a steady pace with a few tester miles thrown in at target marathon pace at various points. The 10km on Thursday has given me hope that even though I’m not anywhere near PB shape for Sunday, I may have a reasonable chance of dipping under 2:20 which I would be really happy with. I’m definitely in better shape than at any point in 2015 and my body has been responding well to training over the last week or so….. my resting heart rate on Saturday morning was ticking over nicely at 31bpm, something I haven’t seen since 2014!


So the weekend ending up being a total of 34 miles (16+6+12) average pace 5:49m/m including Poole parkrun at around target marathon pace. It all felt a little harder than I hoped but its not that surprising considering the weeks training………hopefully nothing the taper can’t fix!

Looking forward to Sunday now, I’ll have half an eye on the Wings for Life race which I need to recover quickly for but I intend to give London a real good go…..you never know – maybe another 2:19 for the collection 😉

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2 Responses to VLM2016 – Training Summary Week 11 including London Target

  1. Robbie Kennedy says:

    Hi Steve

    I am a 19 year old 5k runner from Edinburgh. I am currently looking to go under 15 mins this year and was wondering what sort of training would be ideal for this? I have tried a variety of different types of training such as high mileage of 85 per week and lower but more intense work at 40 miles a week. With the high mileage my hips begin to become unbearably sore, however with the shorter mileage I don’t feel like I’m working hard enough. By the way, good luck for London!!

  2. Martin Wang says:

    Good Luck Steve in Sunday !! I believe there is chance to break the PB of 2014, the resting HRM shown perfect and only thing need to good luck and weather good to race

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