My Training Program

Where are the Baywatch scouts?

Ok, so firstly, I haven't done very much of anything fitness-wise for a while, so this is starting from a very (very) low fitness base - 'hoping that my muscles will remember all the beach running I've done over the years and come to my aid!




The training plan therefore in two phases. Phase 1 is building up a base and some mental stamina i.e. get my A off the couch and hit the road. Phase 2 will be about building up speed - 'cos I'm built for it - ha ha.


Phase 1: The only consideration of pace is that I can sustain it for the whole time I'm running. Goal at end of Phase 1: run 80minutes without stopping (or walking) and be injury free.


Phase 2: Start with 5km at 6min/km. Build up to 7km and 9km, 12, 14 and 16km. Goal at end of Phase 2: run 16km at - ahem - 5.5min pace by early August. Injuries are optional.


Started Phase 1 on 14 June 
Day 1. Ran 20min. Since then it was rest one day, run the next (the time of the previous run + 10mins). So on 26 June I ran (i.e. I didn't walk) 80mins without resting and no injuries. Phase 1 COMPLETED. 




Recovery: Ice Baths! Yes a bathtub of cold water with 5-6 trays of ice thrown in after the longer runs. Works wonders as the shock of the cold water makes my legs forget what's just been done to them! :) 


I know, it might sound a little serious - like I'm training for a marathon or something - no it's only 14km. But the goal is 5.5min/km which is pretty fast for me. And I'd rather not die on the day :)

Started Phase 2 on 2 July 

Day 1. Ran 5km at 6min/km pace. Oh that was hard to start focusing on pace. Small steps.
4 July: I ran again today, still 5km, still 6min pace. Slowly slowly.


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