Park Run Benchmark: Week 5/29 Marathon Project 2021
Setting a Park Run benchmark to reveal my fitness for the Melbourne Marathon.
A slightly lighter week when measured as Monday to Sunday. The main influence was my work roster. A week of early day shifts instead of my usual rotating shift work. Makes for a few runs well before sunrise.
Saturday I hit the local Diamond Creek Park Run . Using the 5km to test where I was compared to my Melbourne Marathon 2021 goal.
Result was 19:54.
Plugging the numbers into the Mcmillan Running Calculator gives a prediction of a 3:13 marathon.
Outside of a sub-3 hour marathon, but it is only week 5 out of 29. Plenty of time to get there.
Training went like this:
Workouts: 19/4/2021 – 25/4/2021
Monday, April 19, 2021
Easy 20-60min Z1-2
super easy, relaxed Completed: 5.17 km ~ 29:06 (5:37 min/km) Post Workout Notes:
with CC
Tuesday, April 20, 2021
RunEasy 20-60min Z1-2
super easy, relaxed Completed: 5.64 km ~ 44:16 (7:50 min/km )Post Workout Notes:
with CC
Wednesday, April 21, 2021
RunIntervals 12x200m, 150m jog Completed: 6.36 km ~ 42:40 (6:42 min/km) Post Workout Notes:
Ran 200’s without checking time/HR, aimed to hit a smooth/fast feeling.05:27 RunCompleted: 1.19 km ~ 8:28 (7:07 min/km)
Thursday, April 22, 2021
RunEasy 20-60min Z1-2
super easy, relaxed Completed: 6 km ~ 42:31 (7:05 min/km) Post Workout Notes:
with CC
Friday, April 23, 2021
Rest Day
Saturday, April 24, 2021
Run Warm up Completed: 3.92 km ~ 27:22 (6:58 min/km)
Run Parkrun Diamond Creek Planned: 5 km Completed: 4.98 km ~ 19:55 (3:59 min/km) Post Workout Notes:
Official time 19:54, 6thOA. Felt good, started a few back from front. The congestion helped me keep starting pace under control. Became extra hard just after 3km
RunCool down Completed: 4.07 km ~ 23:18 (5:43 min/km)
Strength TrainingFullSquat 6-8 58: 10
SL Calf Raise 8-12 58: 12
Pull 6-12: 8
Press 6-12 28: 11
Core ✅Completed: 20:00
Sunday, April 25, 2021
RunEasy 20-60min Z1-2
super easy, relaxed Post Workout Notes:
ANZAC Day.. nil time for run with kids sport & medic
Totals
Completed Run: 37.34 km ~ 3:57:38
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