Tuesday, 18 September 2012

A proper charlie of a session!

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".  
Add caption
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!

No comments:

Post a Comment