Improving a training week
I'm going to detail my training for the past week and include thoughts about how I might improve each day's running. Feel free to add your own ideas or suggestions in the comments section of this post.
Monday 20 February: 15k with the Speedygeese. A basic aerobic run. First 8k was at 5:40 per km (9:07 miles). How to improve: This could be a good day to run some strides at the end of the session.
Tuesday 21 February: 11k including a 5k club race in 23:17. Had a bit in reserve during this race, running a slight negative split. How to improve: Possibly a longer warm-up and some drills/strides prior to the race.
Wednesday 22 February: 10k easy run in 57:40. How to improve: Could run longer and easier — perhaps 12k at 6 minute kilometres (9:39 miles).
Thursday 23 February: 10k including a 1 mile race at the Vets' track meet in 7:51 and a 1200m race-walk in 7:19. The mile was a fairly easy effort, but I didn't feel up to racing hard. How to improve: Not sure, but I hadn't recovered sufficiently from Tuesday's race to race hard on Thursday.
Friday 24 February: 7k including a 3k tempo run on the grass track in 15:20. How to improve: This was a very good run as my average HR was only 136 and the track was soft. I think this run benefitted from the relatively easy Thursday. How to improve: Could possibly run a 4 or 5k tempo run.
Saturday 25 February: 16k long run at an easy pace. This run took 1 hour 45 minutes, so definitely 'long'. How to improve: Could possibly run longer (20k) or add some strides.
Sunday 26 February: 12k including a 6k race which I ran as an interval session of 1k easy, 1k hard, 1k easy, 1k hard, 1k easy, 1k hard. Didn't feel that fresh while running these. How to improve: Run a more structured interval or hill repeat session with some running drills during the warm-up.