Alloa Half Marathon Training – Week 1

Alloa Half Marathon Training Week 1I feel like I’ve finally got back to some sense of normality this week! Running wise, it’s been a good one. I quite enjoy the structure of a formal training plan so I’m happy to have officially started training for Alloa.

I’m loosely following the FIRST training plan which is a lower mileage, higher intensity plan than some others. It only calls for 3 runs a week which suits me perfectly, and I like that every run has a clear purpose.

For my last half I followed the general structure of doing an interval, tempo and long run each week. I made good progress with that format so I’m hoping this time will be no different! Anyway, here’s what I got up to this week:

Monday: Personal training session

Tuesday: Intervals
4x400m at 6:45 pace, with 2 minutes walking recovery
I did these at the gym as I’ve got new running shoes I wanted to try on the treadmill first. So, probably a slightly easier session than if I’d done them outside. I love doing interval repeats at under 7 minute mile pace though – makes me feel super speedy even if I am dying afterwards!

Wednesday: Personal training session

Thursday: Rest
I had planned to do my tempo run on Thursday but it was pretty icy and I wasn’t confident in my ability to avoid falling on my arse, so I deferred that til Friday…

Friday: Tempo
3 miles at 8:10 pace
This felt a bit harder than I would have liked, but it was freezing and dark, so not surprising that I wasn’t feeling my most energetic self! My left calf felt a wee bit tight towards the end so I got a good foam rolling sesh on the go once I got home.

Saturday: Long run
7 miles at 8:30 pace
In keeping with my goal of more tech-free running, I hardly looked at my watch during this run. Although, that may have more to do with me having my hands curled up tightly inside my sleeves… Think I may need to invest in some gloves!

Sunday: Rest

I’m pretty pleased with how this week went, particularly Saturday’s long run. My legs were feeling surprisingly fresh come Sunday morning which I’m taking as a good sign!

I also made sure to refuel appropriately by baking, and eating large quantities of, a snickers themed cake for Ricky’s birthday. That’s how all the elites do it, right!?

A photo posted by Kirsty (@kirstywats) on

How’s your training gone this week?


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