DFW running club part 4!! ALL ARE WELCOME!!

RichOneday_2

bj-sailaway wrote: »

I had no idea of that! I'll go on the park run site, are there contact details there? Must be.

Just send to [EMAIL="paul@parkrun.com"]paul@parkrun.com[/EMAIL] .

RichOneday_2

becky_rtw wrote: »

Hey Rich are you fancing a New Years Day run:
http://www.serpentine.org.uk/pages/nyd10k.html

I quite fancy a crack at 50mins , winning time last year was 31:59 and its £16 which isnt cheap so not sure really...

Why not?

Always nice to get a WAVA laid down early in the year to give something to improve on later.;)

(And it should be pretty fast based on Samater Farah doing 31:59 compared to his 32:15 clocking in the Bupa Gt Yorkshire Run at Sheffield.)

becky_rtw

Total for last week 43.45

Mon - 1.5 m wu & 1m wd 7:44, 7:29, 7:28 avg 7:34 total 5.5 miles

Ahhh now thats a bit more like it - still more warm-up needed as shown by the slow first mile again, but getting there

RichOneday_2

Now that is encouraging!!:D

Aiming for a sub 50:00 10K (8:04/mile) on 1st January seems perfectly reasonable in light of that session!!!

becky_rtw

Oi answer your phone

Simplycynical

becky_rtw wrote: »

Total for last week 43.45

Mon - 1.5 m wu & 1m wd 7:44, 7:29, 7:28 avg 7:34 total 5.5 miles

Ahhh now thats a bit more like it - still more warm-up needed as shown by the slow first mile again, but getting there

'The slow first mile' :rotfl::rotfl::rotfl: - I can see what you mean though it's so close to a 7:30 average. Nice running

Hope your tum has recovered red.

becky_rtw

Hannah I am sorry will absolutely do your plan today!!!

1HANNAH

thanks Becky

becky_rtw

Just have to get my press releases out and you're next on the list

Okay you are fine with the 2 x 2 runs this week - are you excited about the race??

becky_rtw

Week commencing 7 Dec 4, 4, 8
Week 2 - 4, 4, 10
Week 3 - 4, 4, 10
Week 4 - 4, 4, 12
Week 5 - 4, 4, 10
Week 6 - 6, 4, 12
Week 7 - 6, 6, 14
Week 8 - 6, 6, 14
Week 9 - 6, 6, 16
Week 10 - 6, 6, 14
Week 11 - 6, 6, 12
Week 12 - 4, 4, 8
Race week - 2, 2, 13.1

Okay as before run 1 is a fartlek , you dont need to go up to 16 but people who run over the race distance in training always do much better in races.

If you find you are getting bored with fartlek then do every other week of run 1 as a tempo run, but here we are trying to get you up to distance rather than speedwork - its hard to work on both at the same time.

Good luck!