Robert Pradys Running blog

11-Sep
Nottingham half marathon
12-Sep
35-40min recovery run
13-Sep
OFF
14-Sep
15x1min uphill +3warm up/dwn
15-Sep
35-40min recovery run
16-Sep
10x300 aim 51 (1min recovery)+(5min jog) 800 untimed
17-Sep
35-40min recovery run
18-Sep
12 mile race
RACE
19-Sep
35-40min recovery run
REST
20-Sep
8 miles with last '15' hard
SPEED
21-Sep
35-40min recovery run
HILLS
22-Sep
4x1mile aim 5:08 (3min recovery)
23-Sep
OFF
24-Sep
40min Hill Fartleck
25-Sep
35-40min recovery run
26-Sep
8x400 aim 68 (1min recovery)+4x200 (200jog) aim 31
27-Sep
35-40min recovery run
28-Sep
16 last 8 'accelerate'
29-Sep
35-40min recovery run
30-Sep
8 miles with last '15' hard
01-Oct
35-40min recovery run
02-Oct
4x2k aim 6:40 (2min recovery)
03-Oct
OFF
04-Oct
10x2min uphill plus 20min warm up/dwn
05-Oct
35-40min recovery run
06-Oct
8x400 aim 68 (1min recovery)+ (5min jog) 1km flat out untimed
07-Oct
35-40min recovery run
08-Oct
35-40min recovery run
09-Oct
HENLEY HALF MARATHON
10-Oct
35-40min recovery run
11-Oct
8 miles with last '15' hard
12-Oct
35-40min recovery run
13-Oct
5k aim 16:40
14-Oct
OFF
15-Oct
12x2min uphill
16-Oct
35-40min recovery run
17-Oct
6x500 aim 1:25 (1min recovery)+( 5min jog) 800m timed
18-Oct
35-40min recovery run
19-Oct
16 accelerate last 8
20-Oct
35-40min recovery run
21-Oct
8 miles with last '15' hard
22-Oct
35-40min recovery run
23-Oct
5x1mile aim 5:08 3min recovery
24-Oct
OFF
25-Oct
14x2min uphill
26-Oct
35-40min recovery run
27-Oct
6x500 aim 1:25 (1min recovery) (5min jog) 4x200 (200jog) aim sub 30
28-Oct
35-40min recovery run
29-Oct
35-40min recovery run
30-Oct
BARNS GREEN HALF MARATHON
31-Oct
35-40min recovery run
01-Nov
8 miles with last '15' hard
02-Nov
35-40min recovery run
03-Nov
5x2k aim 6:40 (2min recovery)
04-Nov
OFF
05-Nov
35-40min recovery run
06-Nov
MARLOW HALF MARATHON
07-Nov
35-45min recovery run
08-Nov
35-40min recovery run
09-Nov
800 aim 2:15 (2min recovery)400 aim 66 (1min recovery) 2x200 aim 30 (1min rec)
10-Nov
10 accelerate last 4
11-Nov
35-40min recovery run
12-Nov
OFF
13-Nov
1500m Time trial (get pace makers) target 4:15
14-Nov
OFF
15-Nov
4x1mile aim 5:20 (400jog recovery)
16-Nov
35-40min recovery run
17-Nov
3x1mile aim 5:20 (400jog recovery)
18-Nov
2x1mile aim 5:20 (400 jog recovery)
19-Nov
1 mile aim 5:20
20-Nov
BRIGHTON 10k