Tech-Free Running – Alloa Half Marathon Training Week 4

A recap of this week's Alloa Half Marathon training including a tech-free running experiment that resulted in a new 5k PB at parkrun!

This week was a bit lighter on the running front, with no long run. I know I keep banging on about how dark it is, but I can finally see the end of winter! I managed to get both midweek runs finished before it got dark this week – hooray!

Monday: Personal training session

Tuesday: Intervals
6x400m at 6:30 pace, with 2 minutes walking recovery
I quite like 400m repeats – they make me feel fast whilst being short enough that the pain is over quickly! I’d been aiming for around 6:45 pace so was pretty happy to beat that on all six.

Wednesday: Personal training session

Thursday: Tempo
6 miles at 8:05 pace
I’m so pleased with this run – 6 miles at ever so slightly faster than my 10k PB pace! Annoyingly I accidentally stopped my watch for about half a mile in the middle so I can’t say for certain if I beat it, but to get that close to a PB on a training run feels like a solid sign that I’m getting faster!

Friday: Rest

Saturday: Parkrun
5k in 22:44 (7:19 pace)
I mentioned earlier this year that one of my running goals is to get better at running by feel, so on Saturday at parkrun I did my first proper experiment with tech-free running.

I wore my garmin so I could record my splits, but tucked it under my sleeve. The plan was just to run by feel and push as hard as I could right til the end.

Perhaps unsurprisingly, I went off too fast, with my first mile completed in bang on 7 minutes. I felt pretty controlled the whole way round though, and managed to resist the urge to peek at the halfway point. Not knowing how close I was to a PB definitely helped me to push the pace – I didn’t want to finish and discover I’d missed out by a few seconds when I could have gone harder.

I finished in 22:44, a solid 45 seconds faster than the PB I set in December. It’s hard to know whether I’d have managed that if I’d been eyeing up my pace the whole way round as usual.

On the one hand, I probably have got a bit faster/fitter over the last 6 weeks. That said, I wouldn’t have believed I could hold that pace for 5k and I reckon if I’d known that I was on track for a PB anyway, I might not have pushed quite so hard over that last mile.

Either way, I’m going to continue ditching my watch for parkruns and hopefully get a bit better at maintaining an even pace the whole way round.

Sunday: Rest

I feel like I really needed a bit of a lighter weekend on the running front. This week it’s back to 1600m repeats and another 10 miler though so not too much rest!

If you want to catch up on the past few weeks training, you can find them here:

Week 1 // Week 2 // Week 3


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