10k to Half Marathon in 8 Weeks – Week 4 Review

That didn’t take long! The last four weeks have flown by and we’re already at the midway point to the half marathon. I thought this would be a good time to review the plan so far and implement anything we’ve learnt along the way.

If you haven’t already, check out the introduction and week one review in the 10k to Half Marathon in 8 weeks series.

First, let’s looks at weeks one to four:

I’ve highlighted any changes to the original plan in red, and as you can see, I’ve been able to stick to it fairly well. The only real problem so far came on the Thursday of week two. The planned tempo run turned into a hard slog with a stitch causing me problems the majority of the way – but even this was a learning experience, showing me that if I do get a stitch part way through a race I can battle on through it.

The other issue was the Friday, Saturday and Sunday of week four. I shifted Thursdays session to the Friday, pushed a little too hard on Saturday (more below) and then a hilly long run on Sunday. This resulted in a rather sore left knee for the next 48 hours so I took the decision to adjust the week 5 plan to include an extra rest day on the Tuesday.

WK Mon Tue Wed Thur Fri Sat Sun
1 3.1 Miles Inc Hills REST REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
10k
Race
2 REST 3.1 Miles Inc Hills REST 5.0 Miles
Slow Run
REST Easy
3.1 Miles
LSR
7.4 Miles
3 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
8.1 Miles
4 REST 3.1 Miles Inc Hills REST REST TEMPO
2x10min
Easy
3.1 Miles
LSR
9.0 Miles

Now, lets look at the next four weeks:

The extra rest day is in for this week and I’ve also made a distance adjustment for the week seven LSR to take into account a process known as tapering, which is effectively just taking it a bit easier prior to the race.

WK Mon Tue Wed Thur Fri Sat Sun
5 REST REST REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
9.9 Miles
6 REST 3.1 Miles Inc Hills REST TEMPO
20min
REST Easy
3.1 Miles
LSR
10.9 Miles
7 REST 3.1 Miles Inc Hills REST INTERVALS 10x1min off 1min REST Easy
3.1 Miles
LSR
8.0 Miles
8 REST 3.1 Miles Inc Hills REST TEMPO
2x5min
REST REST Half
Marathon

So with the revised plan locked in – onto the review of last week:

Tuesday – 3.1 Miles Inc Hills

Good session with some unintended surprisingly quick segments. Maybe this training is making a difference!

Thursday – TEMPO 2x10min

After my aborted session in week two, this was my first try at a tempo run. If I haven’t mentioned before, tempo runs are a faster paced workout with the tempo part being ‘comfortably hard’. The idea is that these runs increase the point at which the body fatigues at a certain pace, therefore allowing you to run further and faster.

After a five minute warm up I completed the two 10 minute blocks with a two minute recovery in-between, followed by a cool down afterwards.

Saturday – Easy 3.1 Miles

Conditions were perfect for a good parkrun and although I didn’t push too hard, I did try to keep a reasonable pace. This seemed to work and ended up with a new parkrun PB! Excellent start to the weekend!

Sunday – LSR 7.4 Miles

I decided to add a few hills to this weeks slow long run. This was to both add a bit of variation to the run, but also try and replicate the expected terrain for the actual half marathon. The fact I got to take in some amazing countryside along the route was a bonus!

I’m really enjoying these longer runs at the moment and in stark contrast to last week where the weather was awful, this week it was glorious. I once again practiced by Jelly Baby consumption while running and successfully inhaled them at the seven mile mark without needing to stop. Being a much hotter day than last week, I was sure to take some water with me too so I could keep hydrated, although carrying this around introduced it’s own problems which I’ll blog about in a future week.

Is anyone else training for a Half Marathon? How’s your training going?

4 Weeks to go!

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