Sometimes you need to learn from the best. I wanted to get a "confidence boosting" track session in tonight so opted for a session described by Charlie Spedding in an Interview he did for the brilliant "Marathon Talk"
http://www.marathontalk.com/
I was lucky enough to meet Charlie after the Marathon of the North and have read his amazing autobiography "From Last to First".
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In the interview Charlie talks a lot about his training and describes a few sessions that helped him achieve his amazing 2 hours 8 minute marathon. The session that stuck in my mind was his 5 x 1 mile with a 400m "float/jog recovery between miles. For Charlie this meant 70 second laps (4:40 for the mile effort) with 90 seconds jog lap recovery (6 min miling). For my session (bearing in mind my aim is not a 2:08 marathon but a 2:45 Marathon) I opted for 5:58 mile efforts with 7:18 minutes per mile recovery. Instead of doing 5 I decided to put six efforts in...
Mile times: 5:59, 5:57, 5:57, 5:58, 5;58, 5:58, 5:57
Recovery laps: between 6:40 and 7:10 per mile.
With just over two weeks until the marathon it's a big confidence booster...cheers Charlie!
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