11.07 km Walk/Run/Walk: Progressive Running and a 4:48/km Finish
An 11.07 km walk/run/walk session featuring substantial uphill running, progressive pacing and a fastest running kilometre of 4:48/km at 8 km.
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Telford parkrun: 22:10 and 3-Run 5K Progression
What can three consecutive runs over the same demanding 5K course tell you about fitness? The Telford parkrun provides an interesting example of how repetition can improve pacing, confidence and performance.
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11.89 km Walk, Jog and Run Workout: Morning Session
A look at my 11.89 km walk, jog and run workout, including pace, heart rate, running intervals and the progression from 5:24/km to 4:44/km.
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Telford parkrun #172: 22:25 and 3rd in VM55-59
My 172nd parkrun at Telford was a strong 5K in 22:25, finishing 53rd out of 543 and 3rd in the VM55-59 category with a 70.33% age grade.
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11km Walk Run Workout: Intervals, Pace and Heart Rate Training Session
A challenging 11.06km walk and run interval workout combining two 3km running sections with walking warm-up, recovery and cool-down. The session included heart rate tracking, pace analysis and over 850 calories burned.
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12km Canal and Aqueduct Steps Workout: Building Endurance on Mixed Terrain
A 12.03km endurance workout combining roads, canal paths and 40 aqueduct steps. Discover how mixed terrain, varied pacing and aerobic training helped create a challenging and rewarding fitness session.
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11.95km Progressive Run Workout: Strong Finish at 4:30/km Pace
A morning 12km progressive run featuring a steady build from an easy pace into a strong finish. The workout included 9km of running with improving splits, reaching 4:30/km in the final kilometre.
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12km Walk Run Training Session from Market Drayton to Tyrley Lock | Strong Canal Route Workout
A 12km walk-run training session along the canal from Market Drayton to Tyrley Lock and back. A strong workout with improving pace, controlled heart rate, and a fast finish.
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11.96 km Run Walk Workout: 5 x 1 km Intervals for Endurance and Speed
A breakdown of my 11.96 km run walk workout featuring five 1 km running intervals, consistent pacing, heart rate analysis, and lessons learned from a challenging endurance session.
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10.18 km Walk-Run Workout: Building Endurance Through Consistency
This morning’s 10.18 km walk-run workout combined endurance, controlled running intervals, and recovery-focused walking. With two fast 1 km efforts, a steady heart rate, and nearly 90 minutes of movement, this session highlights how consistency and smart training build long-term fitness.
