6 WEEK HALF MARATHON PLAN FOR 20 NOV 2021 ARMY HALF

6 WEEK HALF MARATHON PLAN FOR 20 NOV 2021 ARMY HALF

W1: BUILD

D1: 12/10/21. Queenstown Stadium. Fast Reps 5 x 200m R, 200m W. 39, 44, 42, 40, 41s. 1.6k warmup/cooldown. Hoka Rocket X. Felt good today. 

D2: 13/10/21. Clementi Stadium. 10k z2 run. 5:59/km, 141bpm ahr. Nike Alphafly. Weird right knee pain from going in circles. 

D3: 16/10/21. Ulu Pandan PCN. 17k z2 run/walk. 6:03/km, 139bpm ahr. Cardio was fine, feet and hamstrings hurt a little. 

W2: BUILD

D1: 19/10/21. Clementi Stadium. 10k HM Pace run/walk. 5:22/km, 159bpm ahr. This was hard, no way I can do 21k at this pace. Hoka Rocket X.  

D2: 20/10/21. Jurong Lake. 6k z2 run/walk. 6:37/km, 136ahr bpm. ON Cloudstratus. Shoe was uncomfortable, time to dump it. 

D3: 22/10/21. Ulu Pandan PCN. 12k z2 run/walk. 6:24/km, 136ahr bpm. Hoka Rocket X. Went real easy today.

W3: BUILD

D1: 26/10/21. Clementi Stadium. 8k HM pace run/walk. 5:21/km, 154bpm ahr. Nike Vaporfly. Felt much better this time! 

D2: 29/10/21. Holland Road-Ulu Pandan PCN. 21k z2 run/walk. 6:16/km, 136ahr bpm. Nike Vaporfly. Wow this shoe rocks!

W4: DELOAD (KINDA)

D1: 2/11/21. 1.6k Time Trial. 6:08!! (6:13 for mile). Probably all time best. 1.2k warmup/cooldown. Nike Alphafly. Mechanical doping I think. 

D2: 2/11/21. Botanic Gardens. 6k recovery run/walk. 6:39/km, 126bpm ahr. 

D3: 4/11/21. Pandan Reservoir (Gravel). 10k z1 run/walk. 6:29/km, 129bpm ahr. Nike Vaporfly. These shoes are not great for slow runs, feel awkward. 

W5: TAPER (KINDA)

D1: 8/11/21. Holland Road. 13k HM Pace run/walk. 5:25/km, 149bpm ahr.  Nike Vaporfly. OK I am ready!

D2: 11/11/21. Ulu Pandan PCN. 7k z2 run/walk. 6:20/km, 140bpm ahr. Hoka Rocket X. Felt under-recovered, not brilliant today. 

D3: 13/11/21. Jurong Lake. 13k z2 run/walk.  6:04/km, 137bpm ahr. Nike Vaporfly. That’s more like it! Next week is D-day. 

W6: TIME TRIAL WEEK

D1: 15/11/21. Botanic Gardens. 6k z1 run/walk. 6:47/km, 128bpm ahr. Nike Air Pegasus 38. Not sure what the hype about this shoe is about!

D2: 17/11/21. Pandan Reservoir (Gravel). 7k z2 run/walk. 6:24/km, 141bpm ahr. Hoka Rocket X. Gravel runs are slower but easier on the feet.

D3: 18/11/21. Botanic Gardens. 4k z2 run/walk. 6:30/km, 135bpm ahr. Nike Air Pegasus 38. OK I’m ready!

D4: 19/11/21. East Coast Park. HM! 5:23/km, 159bpm ahr. Nike Alphafly. New PB, I’m happy.

AFTER ACTION REVIEW: 

(+) Good mix of pace runs/easy runs. If I had longer to prepare I would have done more threshold and fast reps on the track. 

(+) I ran on gravel for a couple sessions after feeling beat up. Helped. 

(-) Why didn’t I use the Vaporfly? From the data I am quicker in it, if only slightly more uncomfortable.