North Lincolnshire Half Marathon – Week 12

Last week I decided to reduce my training volume and have an easy week to allow my body recover and adapt after eleven weeks of hard training. Most of my runs were kept to thirty minutes as I don’t think it’s worth putting my trainers on for a shorter period of time and anything longer than thirty five minutes isn’t a true recovery run in my opinion. The biggest sign that I’m starting to feel rested is that my heart rate drops and my pace starts to increase, which makes me have to work harder to get it to my training zones. I included a couple of short hard training sessions to keep my legs turning over. Wednesday’s threshold run was a perfect example of this as I ran a very quick threshold run averaging 5:43/mi @165 bpm which felt very comfortable. I had to swap my rest day around this week from Thursday to Friday as I had to be observed coaching a session to add to my evidence folder which is going towards getting my coaching qualifications. The biggest change that I have made to my training is starting to run to and from work, as it only takes me ten minutes longer than driving. This way I can get a thirty minute recovery run done in the same time it takes me to drive to and from work or I can just add the extra miles on I need to. Saturday saw the running of the first Poolsbrook Park Run which is only a mile down the road from where I live and will be a perfect training venue for me. I ran it as a 5k time trail to see where I was at with my fitness and was pleased with my run of 16:40, 5:17/mi @ 175bpm.

Training Summery

  • Monday – 9mi Recovery Zone 6:43/mi @ 155 bpm
  • Tuesday – AM 4mi Recovery Zone 6:52/mi @ 150 bpm PM 5mi Recovery Zone 6:17/mi @ 153 bpm
  • Wednesday – AM 4mi Recovery Zone 6:56/mi @ 154 bpm PM 5mi Threshold Zone 5:43/mi @ 165 bpm
  • Thursday – REST DAY
  • Friday – AM 5mi Recovery Zone 7:10/mi 154 bpm PM 5mi Recovery Zone (with 10×30 seconds @ 5:10/mi) 6:33/mi @ 151 bpm
  • Saturday – 3mi WU 5k Park Run 16:40/mi avg 5:17/mi 6mi CD
  • Sunday – 15mi Recovery Zone 6:39/mi @ 156 bpm
  • Total Miles 65 miles

Previous weeks training

Lactate Threshold Training Zones set by Blizard Physiotherapy

  • Recovery Training Zone 1 – 145 bpm – 158 bpm
  • Threshold Training Zone 2 – 159 bpm – 169 bpm
  • Tempo Training Zone 3 – 170 bpm – 190 bpm
  • Interval Training Zone 4 191 +
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