Tom Roper's Running Training

Sunday long run: Tolpuddle

I ran while away at the Tolpuddle festival, from the camp site up to the hamlet of Tincleton and back.
Time: 1:12:51
Distance: 7.02
Pace: 10.23 (best 7.34, target 10:15)

Total mileage this week: 19.55
Fifteen weeks till the Beachy Head Marathon

3M easy

I ran round Stanmer Park and a little bit of the campus to make a three mile run at easy pace.
Time: 28:10
Distance: 3.06
Pace: 9.12 (best 7.45). Target pace: 10:32, so I was a little too fast.

Two miles steady: Stanmer Park

I ran two miles at steady pace round Stanmer Park at lunchtime today, in overcast, muggy conditions. I've been juggling this weeks schedule, and will take my rest day on Saturday.
Time: 22:00   
Distance: 2.39
Pace: 9.13 (best 7.35, pace target 9.09)

4 M slow to Newmarket plantation

I ran four slow miles, across the A27 and up to Newmarket plantation. It's a hilly route so I didn't quite stick to the pace throughout.
Time: 41:29
Distance: 4.00
Pace: 10.22 (best 8.20)
It occurs to me I should record the recommended paces for the different runs.
Jog recovery: 10:59
Easy: 10:32
Slow: 10:15 (so today's run was more or less on target)
Steady: 9:09
Brisk: 8:47
Fast–10K: 8:25
Fast–5K: 8:03
Fast–under 5K: 7:47

Marathon training starts: 3M easy

Yesterday I ran the first session in a sixteen week training programme to prepare me to run the Beachy Head Marathon in my fastest ever time, that is to say faster than 4:51:54. The programme is in four week chunks, each section harder than the last, until the final taper, and I need to plan the races I will enter during the course of training, probably the Henfield Half Marathon on 19 August, the Hove Prom 5 mile on 16 September, the Bexhill 10K on 30 September and the Jog Shop Jog on 14 October.

Time: 29:40
Distance: 3.08
Pace: 9.38  (best 6.18)

I also have some previous runs to record: one on Tuesday , on my own, to Stanmer woods, last Tuesday, one last Friday with Jana, no data, but probably around 4 miles, and one on Sunday to the seafront
Time: 59:01
Distance: 6.32
Pace: 9.21 (best 7.11)

A week's running

I've been lax in recording runs, so's here's a whole week's worth, on Monday a run with Claire, Joanna and Steffi, on Wednesday with Jana and Joanna and on Friday a lovely longer run through Stanmer Woods with Claire and then today I ran the High and Over route.
I only have data for Wednesday, Friday and today
Wednesday
Time: 38:31
Distance: 3.95
Pace: 9.44 (best 7.49)

Friday
Time: 36:42
Distance: 3.62
Pace: 10.08 (best 7.11)

Sunday
Time: 49:34
Distance: 5.10
Pace: 9.44 (best 7.02)