#swanseahalf : Training begins…
After 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