9-15 July 2018
Week 5 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.
Easy Miles – Wednesday and Thursday
Slower than 6:45 per mile pace
Ran laps of this rather dry football pitch at lunchtime today inside Springfield Hall Park. The cooler weather was certainly a welcome reprieve after weeks of intense heat. Have you seen some dry scenes lately? Always prudent to run easy miles (4.15 for me today) and enjoy the scenery. Call it recovery. Read last week's workouts at goo.gl/UheB1r. • Photo by @GroundedRunner.
‘Quality Workouts’ – Monday, Tuesday and Saturday
Fartlek run (whilst coaching)
Intervals faster than 6:05 per mile pace
Ran a tough 3x 1 mile intervals with 90 second recoveries. Stayed within 5:55-6:05 per mile pace, which I was pleased about. It's becoming one of my favourite workouts. What's one of yours? Always focus on controlling your breathing in between hard intervals. You can read my post on last week's workouts at goo.gl/UheB1r. • Photo by @GroundedRunner.
Rest Days – Friday and Sunday
I’m pleased I’m still injury-free after my shin pain. I was therefore able to run several tougher workouts, replicating my intended race pace of 6:00 per mile. The high local temperatures and tiring workload this week were factors affecting my performances but I enjoyed the challenge.
My strategy for the remaining five weeks of training for the Clacton Half Marathon is to focus on tempo intervals at race pace and progressively building my endurance with longer runs.
I accumulated over 21 miles, and ensured I primed myself for a heavier mileage week next week.