Joe Wilkinson’s Training Week
Week commencing 01/06/2020:
Monday – 10 miles at 6:47/mile
Nice easy run to massage the soreness out of the legs after three 100-mile weeks in a row. Wanted to keep the first half of the week easy to make sure I had recovered properly from the previous training block.
Tuesday – 9 miles at 6:46/mile
Intended to just go for half an hour but was really enjoying myself and knew it would be the last day of nice weather for some time; had to make the most of it!
Wednesday – 6 miles at 6:42/mile + 6 x 120m hill sprints.
Disgusting weather, not enjoyable in the slightest so kept it short but chucked some hill sprints in at the end to still make it a productive and worthwhile day.
Thursday – 10k at HM effort around the Lincoln 10k route in 31:30 (5:04/mile). 10 miles in total.
Went through a rough patch in mile three (slowest mile in 5:09) but worked through it and finished strong. Decent effort working in the threshold zone.
Friday – 11.5 miles at 6:34/mile.
Weather was awful but needed to get a medium-long run in to pump up the weekly mileage.
Saturday – 3 miles tempo (5:18/mile) followed by 10 x 45 second hills. 11 miles total.
Every coach/ group that I have trained with has used this or a similar type of session when transitioning from the aerobic base building block to the specialised training block. Bread and butter session working various physiological elements. Really enjoyed it, worked hard on the hills and felt strong!
Sunday – 16 miles at 6:38/mile
Test of the mental strength with this one, weather was a little challenging but DOMS from the hills made it even more taxing. Glad to have got it done and treated myself to a couple bacon sarnies after.
Comments:
75 miles in total, didn’t get as much mileage done as I wanted mainly due to being tied down with revision for my final year university exams and just starting my biology course for when I start teacher training in September. Still a quality week overall with 2 very good sessions and a decent long run to back it up.