Quality Running, Injury-Free

Tempo Intervals, Injury-Free

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

‘Quality Workouts’ – Monday, Tuesday and Saturday

Fartlek run (whilst coaching)

Intervals faster than 6:05 per mile pace

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.



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