As you may have read in my previous post back in November, I got through to the final selection for the Runners World x Vifit Sport Mission Marathon squad. Whilst I had the most unreal day, meeting other like minded runners all with the aspiration to win a spot for the Spring marathon, never did I dream I would actually win!
But 1 month later, I received the long-awaited email to my inbox informing me I had been selected as the ambassador for the Speed Demons squad (with the aim of breaking a 3hr marathon). As a result I have been allocated a coach, nutritionist and a spot in the marathon in April. So where does that leave me now? In a state of excitement (and a little daunted) by the months ahead. With Tokyo marathon in February I am hoping this will be the perfect training race to judge what I need to work on for London. With this in mind, Jane Vongvorachoti (Olympic runner) has provided me with my first training plan, which I will be sharing with you along the way – the first month of which you can see below:
Week 1 – Total Miles: 46
Monday – 7 miles easy with 10x100m strides
Tuesday – progressive run-3 miles at 5min pace, 3 miles at 4.30,3 miles at 4.20
Wednesday – easy 6 mile run with 5x100m strides
Thursday – 2 mile warmup, some running drills then 16×400 @ 3.30 pace rest is 400m jog, cd 1 mile jog
Friday – recovery run 5 miles
Saturday – 13 miles easy pace about 5-4.30 pace, should feel easy then 5x50m strides after
Sunday – rest
Week 2 – Total Miles: 49
Monday – 2 miles easy then, 10x high knees, buttkicks, sprints up a 50m hill then 3 minute rest and run 4miles hard recovery 1 mile
Tuesday – 8 miles recovery run and 5x 50m strides
Wednesday – Rest
Thursday – 2 mile warmup, drills, 8×600@ 3.40 pace, recovery 400 m jog cooldown 1 mile, do core work afterwards for 20 minutes
Friday – recovery run 6 miles in morning. in PM run 4 miles recovery
Saturday – 14miles approx 4.30s-4.40s easy with last 3 miles at MP (4.09)
Sunday – Recovery 4 miles
Week 3 – Total Miles: 52
Monday – 10 miles progressive, start at 4.40s min miles and slowly bring down pace to 4.10 pace
Tuesday – 2 mile warmup, running drills, 8×800 at 3.45-3.50 pace recovery is 400mjog, cd 2 miles
Wednesday – Rest
Thursday – 1 mile warmup, 6 mile tempo run at 4.09 for first 3 miles then try to bring the pace down to 4.00s if you can), 2 mile cooldown
Friday – recovery run 7 miles and 5x100m strides
Saturday – 13 miles easy at about 5.20 pace to 5.00, 5x 50m strides
Sunday – Recovery 5 miles
Week 4 – Total Miles: 54
Monday – 4 miles easy then 10x 60m hills hard, walk back down for recovery, then 3 miles hard effort, 1 mile cooldown
Tuesday – 8 miles recovery with 8x 50m strides
Wednesday – 6 miles easy with 10x50m strides and core work for 20 minutes
Thursday – 3 mile warmup, 2×3 miles at 4.05 -4.00 pace with 2-3 min recovery, cd 1 mile
Friday – recovery 7 miles
Saturday – 15 miles with last 4 at 4.09 pace
Sunday – Rest
Please do let me know if you have any questions, or any tips that can help me on my journey!
Thank you, The Habit Hunter x
1. The Monkey 47 Lodge
What is it? Wrap your hands around hot and cold cocktails inspired by German desserts, like Monty’s Strudel cocktail – paired with homemade apple pie. Tucked away just off the pavement hurly-burly of High Holborn, this feels as special as a private members’ club, excellent for after-work escapism or an après-shop refuel.
Where: Rosewood London, 252 High Holborn, London WC1
Nearest Tube: Holborn
2. Lodge D’Argent
What is it? What screams winter wonderland more than the Northern Lights? This Arctic inspired rooftop, sitting on top of the hustle and bustle of The City, brings two igloo tents to central London complete with an Aurora Borealis Cube in the restaurant’s entrance.
Where: Coq d’Argent, No. 1 Poultry, London, EC2R 8EJ
Nearest Tube: Bank
3. South Pole Saloon
What is it? The South Pole Saloon comes to Brixton, South London Where Christmas goes to get naughty! Legend has it that deep in the snow drifts of the South Pole there is a Saloon. This decadent and debaucherous dive bar plays host to a Christmas spectacle like no other, for it is here the elves come out to play…
Where: Brixton Rooftop, Pope’s End, Brixton, SW9 8JH
Nearest Tube: Brixton
4. The Moroccan Medina
What is it? The Jemaa el-Fnaa square is making its way over to trendy Shoreditch this season for a burst of winter warmth. Think colourful tiles, exotic drapes, and an oversized wigwam filled with cushions and lanterns. On the menu is a range of spice-infused cocktails such as a Casablancan Mint Tea, spiced hot buttered rum and gold pomegranate Bellinis all to be ordered at the Majorelle Garden-inspired bar.
Where: Queen of Hoxton, 1 Curtain Road, London, EC2A 3JX
Nearest Tube: Liverpool Street
5. Woody Bear
What is it? Croque monsieurs, wheels of raclette and box-baked Mont d’Or oh my. If that wasn’t enough to lure you in, spiked eggnog and draft Negronis are offered to wash everything down. Take a spin in the teacups and a ride on the animal see-saws for a dash of thrill.
Where: Woody Bear, 535 Oxford Street, London W1C 1LY
Nearest Tube: Bond Street
The Habit Hunter x
So last Friday was a little more exciting than mostly – partly due to the fact I wasn’t to be sat in an office all day – but mainly because I had been invited along to the #missionmarathon selection day by Runner’s World.
How did this all come about?
Having see nike run coach, Becs Gentry, put a post out on instagram, I saw Runner’s World were holding a competition in partnership with Vifit Sport, a high-protein recovery products company. With the opportunity to win a coveted spot in the London Marathon 2018, alongside training support and nutrition products from the coaches, including olympic athlete, Jane Vongvorachoti. So, naturally, I thought why not? and threw my name into the mix. Only to receive an email just over a week later telling me I was successful and had made it down to the final 18.
What did the selection day entail?
The day took place at Lee Valley Athletics Centre, on a surprisingly sunny November day. Upon arrival we were met by the Runner’s World team and the other runners involved from the 3 categories (Finish Liners, Breaking 4 & Speed Demons). We then had our photo taken (think awkward year book photo day at school), ate some breakfast and got on with the first session. For my group, the Speed Demons, this was REPEAT.
This was a Q&A session held with Ben Green and Andy Dixon, both sub-3 marathon runners. Who gave us an insight into their running backgrounds and the training entailed to break that 3 hour barrier on marathon day, or in Bens case completely smash it at 2hrs30. With a great insight from the guys we headed into the next session RECOVERY.
Ironically having done nothing but eat and talk all morning we went to a ‘well-deserved’ recovery session held by Andy Vincent, a Third Space PT and self-appointed ‘Foot Geek’. Andy talked us through stretching, foam rolling (the right way) – who knew breathing was so vital?, and actual mind-blowing foot stretches. Never did I realise that such minor alterations could make such a huge difference. From a classic runner with the lazy stretching trait this session was particularly valuable. Key takeaway – I need to stretch more! Following this, we headed off for the most anticipated session of the day – RUN.
With the sun shining, and the chance to run on an incredible track, this was definitely a highlight of the day. Jane Vongvorachoti and Joe Mackie took the session. Starting off with some classic drills (think high-knees etc) we were then summoned to the challenge of the day. Having all opted for the Speed Demons group (i.e. hoping to break sub-3 in a marathon) there was no surprise they wanted to see if we were up to the task in hand. So we were told to run 2 miles (8 laps), though we were reassured ‘this was not a race’ – there was no surprise that putting 6 competitive runners on a track we weren’t going to try and make our mark. So off we went, film crew in tow. Over the moon to have made it back as the first female in the group and third overall! Needless to say having struggled through IT band syndrome the past few months I’m over the moon to finally be back running properly.
All in all, it was a great day, with everyone in attendance totally deserving of the prize. Was amazing to spend the day with like-minded runners, nand to be able to chat running without feeling as though I was driving them into complete boredom! Massive shout out to Runner’s World for putting the day together and running the competition, as well as all the other support and coaches that came along too. Fingers crossed for a positive outcome, but irrespective – it was an epic day, and over the moon to have made it this far.
The Habit Hunter x