Quality Running, Injury-Free

9-15 July 2018

Week 5 of my training block for the Clacton Half Marathon based on Jack Daniels’ Running Formula.

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Easy Miles – Wednesday and Thursday

Slower than 6:45 per mile pace

Ran 10km in the heat this afternoon.
Loved my cranberry and raspberry protein smoothie afterwards.
More great smoothie recipes – https://t.co/uTuyCQlzfB.#10k #Smoothies pic.twitter.com/gBHPLlF452

— David A. Church (@GroundedRunner) July 12, 2018

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‘Quality Workouts’ – Monday, Tuesday and Saturday

Fartlek run (whilst coaching)

Loved coaching last night. Ran a 30-minute fartlek with my runner, using recovery, steady-state, tempo and sprint paces for random stretches of grass. https://t.co/FEkuJLGJAM #Fartlek #Coaching pic.twitter.com/T8zMQUSBry

— David A. Church (@GroundedRunner) July 10, 2018

Intervals faster than 6:05 per mile pace

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Ran a tough workout this morning.
4x 1 mile under 6:00 with 2 minute walking recoveries. Despite the heat I'm glad I can now rest for the remainder of the day.
A delicious cacao protein smoothie afterwards was a great reward – https://t.co/uTuyCQDaEb. #MileRepeats #Smoothie pic.twitter.com/lc8duFdsBE

— David A. Church (@GroundedRunner) July 14, 2018

Rest Days – Friday and Sunday

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I’m pleased I’m still injury-free after my shin pain. I was therefore able to run several tougher workouts, replicating my intended race pace of 6:00 per mile. The high local temperatures and tiring workload this week were factors affecting my performances but I enjoyed the challenge.

My strategy for the remaining five weeks of training for the Clacton Half Marathon is to focus on tempo intervals at race pace and progressively building my endurance with longer runs.

I accumulated over 21 miles, and ensured I primed myself for a heavier mileage week next week.