Thursday, 26 February 2009
SUB 6 MINUTE TEMPO RUN
I've started to follow the RUNNERS WORLD LONDON MARATHON TRAINING PROGRAM designed by past London winner Mike Grafton, todays session was a 3 mile tempo run. Using the same course as I've been running since before Christmas, setting off at 10 mph into a stiff headwind I felt quite strong, After 1 mile I reached the Trafalgar rd hill, fighting the wind and the gradient had my speed slipping below 10 mph but the return home once past Hillside had my tempo lift to sub 6 pace with the last half mile in around 5.20 pace . My finishing average 10.1 mph shows a massive improvement from my first tempo run in December.
Here is my progress.
26th Feb 2009 3.13 miles, 18.40, av 10.1mph, 5.58 pace, max speed 11.7
2nd Jan 2009 3.01 miles, 18mins 39 sec , av 9.7 mph, 6.11 pace
28th Dec 3.00 miles, 19.02, 9.4 av, 6.21 pace
6th Dec 3.01 miles, 19.05, 9.5 av, 6.20 pace
Tonights tempo run was in fact my fastest since I got the Garmin in the summer of 2007!
Last summer my best tempo 5 k run was at 9.6mph despite running 22.38 in a 4 mile race, there is a big difference between training and racing!
Wed 25th easyrun, big sandhills = 1.35
Tue 24th long run inc club fartlek session, progression over the last 2 miles home 9-10 then 11 mph = 18.3 miles , 2 hours 18 mins
Mon run to college and back 17.56
Conclusion; last weeks easy week has done me a world of good!