12. 7mi Steady Run

Mile 1 - 7.44
        2 - 7.48
        3 - 7:53
        4 - 7:38
        5 - 7:36
        6 - 8:11
        7 - 8:09

Total run time - 55:03
Route - Europa (out and back)

Total training distance 69.14 miles

11. Interval Session 4 x 0.5mi, 1min recovery.

Warm up: 0.75mi
Rep 1: 5:55/mi
Rep 2: 5:40/mi
Rep 3: 5:49/mi
Rep 4: 5:50/mi
Cool down: 1.25mi

Run distance 4.34mi
Route: Catcliffe (out and back)

Total training distance: 62.14mi

10. 5k Tempo Run

Mile 1 - 6.30
        2 - 6.28
        3 - 6.20
   0.10 - 5.20/mi

Run time 19:53
Route - Rother Valley ParkRun #29

Total training distance 57.8mi

9. 7mi Steady Run

Mile 1 - 9.04
        2 - 8.14
        3 - 7.24
        4 - 7.57
        5 - 7.59
        6 - 8.08
        7 - 9.18

Total run time 58.06
Run route: Work to home

Total training distance 54.7mi

8. 7mi Steady Run

Mile 1 - 7.53
        2 - 7.55
        3 - 8.12
        4 - 7.55
        5 - 7.38
        6 - 8.07
        7 - 8.10

Total run time 55.51
Run route: Europa (out and back)

Total training distance 47.7mi

7. Interval Session 4 x 0.5mi, 1min recovery.

Warm up: 1.2mi
Rep 1: 6:07/mi
Rep 2: 6:02/mi
Rep 3: 5:39/mi
Rep 4: 5:50/mi
Cool down: 0.47mi

Run distance 4.0mi
Route: Catcliffe (out and back)

Total training distance: 40.7mi

6. 9mi Long Run

Mile 1 - 7.56
        2 - 7.59
        3 - 8.17
        4 - 8.02
        5 - 7.54
        6 - 7.59
        7 - 7.42
        8 - 8.10
        9 - 8.05

  Total distance - 9mi

Total training distance - 36.7mi

5. 7mi Steady run

Mile 1 - 7.51
        2 - 7.55
        3 - 8.16
        4 - 7.58
        5 - 7.50
        6 - 8.12
        7 - 8.18

Run distance - 7mi
Run route - Europa (out and back)

Total training distance 27.7mi

4. 5km Tempo run

Warm up 0.4mi
Mile 1 - 6:37
        2 - 6:43
        3 - 6:44
     0.2 - 6:31/mi

5k time -  20:46
Total run distance 3.5mi

Total training distance 20.7mi

3. 7mi Steady run

Mile 1- 7:49
        2- 7:54
        3- 8:12
        4- 7:53
        5- 7:49
        6- 8:06
        7- 8:03

Run distance 7mi
Route: Europa (out and back)

Total training distance: 17.2mi

2. 10k Tempo run

Mile 1- 7:00
      2- 7:17
        3- 7:18
        4- 7:21
        5- 7:06
        6- 7:49
       .2- 6:41

Run distance 6.2mi
Route- Europa (out and back)

Total training distance: 10.2mi

1. Interval Session: 4 x 0.5mile, 1 min recovery

Warm up: 0.64mi
Rep 1: 6:15/mi
Rep 2: 6:04/mi
Rep 3: 6:12/mi
Rep 4: 6:16/mi
Cool down: 1.3mi

Run distance 4.1mi
Route: Beaumont Park loop

Total training distance: 4.1mi

15m Long Run (inc 3m @ 3:10MP)

Starting to ramp up the long runs now. 26.2 miles still seems a way off but I'm getting ever closer. Really pleased the the low heart rate.
15m Long Run (inc 3m @ 3:10MP) by stevetrotteruk at Garmin Connect - Details

10m Long Run - 12 weeks to go!

Making it 25 miles for the week with 12 weeks to go until the Manchester Marathon where I'll have to run 26.2 miles in one go! Still, moving in the right direction.
10m Long Run by stevetrotteruk at Garmin Connect - Details

1 Mile Time Trial by stevetrotteruk at Garmin Connect - Player

1st time at Don Valley Stadium, Sheffield tonight.  Sadly no sign of Jess Ennis though, just an empty track for me to run 4 laps (and a bit). Not quite the 5:29PB mile from August 2011 but pretty pleased with a 5:45 mile and a decent marker for where I am now speed wise.

1 Mile Time Trial by stevetrotteruk at Garmin Connect - Player

8m Long Run by stevetrotteruk at Garmin Connect - Details

Bit of a struggle getting up and out of bed for the first early long run of the year. Still, glad I did as felt good the whole way round.

Split Time Distance Avg Pace Summary 1:09:14.1 8.00 8:39 1 8:49.2 1.00 8:49 2 8:45.5 1.00 8:46 3 8:25.3 1.00 8:25 4 8:24.0 1.00 8:24 5 9:13.2 1.00 9:13 6 8:32.2 1.00 8:32 7 8:18.9 1.00 8:19 8 8:45.9 1.00 8:45

8m Long Run by stevetrotteruk at Garmin Connect - Details

Concord Parkrun #96 (21:03) by stevetrotteruk at Garmin Connect - Details

Not quite my 19:41PB on this course but moving in the right direction! When off pretty hard and tried to hang on. Not much left in the tank over the last mile but hopefully the fitness will come.

Split Time Distance Avg Pace Summary 21:05.6 3.09 6:50 1 6:06.1 1.00 6:06 2 7:12.1 1.00 7:12 3 7:09.2 1.00 7:09 4 :38.2 0.09 6:59

Concord Parkrun #96 (21:03) by stevetrotteruk at Garmin Connect - Details

3m Easy Run

Split	Time	Distance	Avg Pace
Summary	24:58.2	3.00	8:20
1	8:08.6	1.00	8:09
2	8:20.3	1.00	8:20
3	8:29.2	1.00	8:29

3m Easy Run by stevetrotteruk at Garmin Connect - Details

4m Easy Run

A steady 4 miler tonight from Treeton to Catcliffe and back. Starting to feel a bit of fitness coming back and Heart Rate is starting to lower.

Split	Time	Distance	Avg Pace
Summary	33:33.2	4.00	8:24
1	8:07.1	1.00	8:07
2	8:18.8	1.00	8:19
3	8:24.5	1.00	8:25
4	8:42.8	1.00	8:44

4m Easy Run by stevetrotteruk at Garmin Connect - Details

580 mile plan, now for the hard bit!

So, I've just completed my 17 week training plan which will take me all the way up to April 28. Based on the Runners World Improvers Marathon Plan I'm hoping it will get me to that elusive sub 3:10 time.   I've added the plan to the blog's calendar so that if anyone fancies joining me they know when and what I'll hopefully be running.

Currently got one other definite fellow runner for Manchester with some others undecided. Let me know if you fancy it.

Steve