#swanseahalf : Training begins…

jcp_swansea_half_marathon_0After  just under two months off I have now started training again for another event. This time it’s the first ever Swansea Half Marathon.

The training schedule is a bit different in that I’ve got myself a copy of the Sub 4:30 training plan that Isabel used for her brilliant Paris Marathon success. The main difference is that I have changed her ‘per mile’ timings to my original ones.

So here we are:

  • Very Easy : 11:30 – 12:00
  • Easy: 10:30 – 11:30
  • Steady: 9:50 – 10:30
  • Threshold pace: 9:35 – 9:50
  • Speedwork: 8-9m/m
  • Current Half Marathon Pace: 10:14
  • Current 10K pace: 9:34
  • Current 5K pace: 9:06
  • Current 1 mile place: 8:09

With 8 weeks to go before the run I am following the plan’s first 8 weeks with a view to changing the pacing during Week 5.

Here is the plan for Week 1:

  • Monday: Rest
  • Tuesday: 4M with middle 2M at 10k pace
  • Wed: Rest
  • Thursday: 4M including 6×20 second hill reps with walk recoveries between each
  • Friday: Rest
  • Saturday: 9M very easy
  • Sunday: 3M easy (on grass or trail)

I managed Tuesday (tonight) and it went very well. Timings are here: http://connect.garmin.com/activity/503720776



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