Broadly speaking, your running week schedule should have three main components. (We have dedicated running sessions each week to cover each component):
→ Monday nights with Tom
→ Thursday/Friday night with Sylvain
→ Wednesday nights with Caroline
Long slow run
→ Sunday morning with Caroline
FIND YOUR PACE
To figure out what speed you should be doing these sessions at, use a recent race time and follow the pace table predictors below to get an idea of your different speeds. Be warned these times are predictions IF you do the training!!
Then use this level to find out what your objective marathon time should be and hence what your different pace should be for each different type of session.
*note these calculations, all goals and objectives are indicative and do not guarantee results. (especially if you don’t do the sessions ?)
We use the Wednesday evening session to hold a 5km time trial so you can keep track of your progress. This is also a great way to find runners of similar speeds and ambitions. In addition to the 5km time trial, we will also hold a VMA test.
Keep an eye on meet-up for these sessions!