I’ll be taking it easy this week apart from entering a local 5km race whilst on holiday. I feel that my body needs it after the intense training I’ve done since mid-November, but I couldn’t resist an opportunity to race whilst I was away!
Note: ” = seconds and ‘ = minutes
Monday – Rest Day
No training for me today with a local 5km race tomorrow in Herning.
Tuesday – 5km Race
I did a 3.2 km jog before the race today followed by some drills. The plan was to go off at a hard steady pace and to see if there was anyone with me that I could chase or work with to get a fast time.
The gun went off and once I passed the few kids who were sprinting the first 200m it became clear I was alone so I did the run as a tempo and ran 17’29”. It was quite windy during the middle kilometres and the end was quite difficult since it finished in a sports hall and there were lots of turns. It was pretty fun though!
I finished off with a 3.6 km jog cool down.
Wednesday – Fartlek
First day of 2020, started with a run.
10.4 km at a steady pace with 6 x 25″ hard efforts interspersed between.
Thursday – Tempo Run
Today I did a bit of a progressive tempo for 8 km getting faster towards the end. My times for each kilometre were:
Then I finished off with a 3 km jog cool down and some strides.
Friday – Rest Day
We came back from Denmark early this morning so I just took a rest day.
Saturday – Tempos And Hills
After a 3.2 km jog and drills I began the club training session which consisted of a 1.35 km tempo, 5 hill sprints, 1.35 km tempo, 5 hill sprints, 1.35 km tempo.
My times for the tempo runs were:
For the hill sprints, my times were fairly consisted and ranged between 23″3 and 24″6 although one of my times was 25″1. The session finished with a 3.2 km jog cool down.
Sunday – Strides And Long Run
In the morning I did an easy 2.5 km run with 4 x 15″ strides.
Shortly after lunch, I ran 16.2 km in 69’32”. A solid long run to end the week!
Weekly Mileage: 67.6 km / 42.0 miles
How was your training this week?