Jack Rayner recently won the Commonwealth Games Half Marathon in 61:01. It was an amazing run by a guy that I don’t really know that much about. I’ve recently followed him on strava and then saw someone post his three weeks leading into the Commonwealth Games win…very simple training, but as we always say here, Simple ain’t easy…
2 Weeks out:
17/9 am: 14 km @4:15/km
pm: 9.5 km @4:15/km
18/9 am: w/u + 3 x 2k (6:00), 2 x k (2:55), 2 x 500 (1:22) + c/d . Total 17 km
19/9 am: 21 km @4:15/km
20/9 am: w/u + 9.5 km tempo @3:05/km + c/d. Total 19 km
21/9 am: 14 km @4:20/km
22/9 am: 17 km @4:00/km
pm: 7.5 km @4:00/km
23/9 am: 26 km @4:40/km
Weekly Total: 145 km
One Week out:
24/9 am: 14.5 km @ 4:20/km
pm: 8.5 km @ 4:10/km
25/9 am: w/u + 8 x k in 3 min + c/d. Total 18 km
26/9 am: 21 km @ 4:15/km
27/9 am: w/u + 9 km @ 3:08/km + c/d. Total 19 km
28/9 am: 14 km @4:15/km
29/9 am: 15 km @4:00/km
pm: 7 km @4:15/km + flight to Cardiff
30/9 am: 10 km@4:08/km
Weekly Total: 130 km
Race Week:
1/10 am: 15 km @ 4:00/km
pm: 8 km @ 4:40/km
2/10 am: 14 km @ 4:10/km
pm: 7 km @ 4:10/km
3/10 am: w/u + 2.8k tempo@3:03/km + 4 x 1 k, 1 min rec in 2:55, 2:53, 2:49, 2:55 + c/d.
pm: 7 km @ 4:10/km
4/10 am: 12 km @ 4:10/km
pm: 7 km @ 4:10/km
5/10 am: w/u + 4k tempo@ 3:08/km + c/d. Total 15 km
6/10 am: 8 km @ 4:35/km
7/10 am: 3.5 km w/u, half in 61:01, 3 km c/d. Total 28 km
Weekly total: 138 km
I’ve highlighted the quality sessions for each week…now, I know it’s hard to get an idea on training in just the last three weeks…but from what I’ve read and studied on his strava account, it seems that there are a lot of relaxed tempos on Thursdays, while Tuesday is typically some sort of tempo 1km session…year round.
Simple, but simple ain’t easy.
Phillips Running 