4 weeks to Berlin: The long runs are getting easier

I'm still struggling to summon enough energy on a Monday to cycle in to work as a gentle piece of cross-training. The legs just feel drained from the week's activity and the intensity of the sessions. My body's adjusting, that's for sure. I've always maintained that running has got to be one of the quickest ways to burn off excess fat and drop a couple of kilos, but I've never shed weight so quickly as I am having shifted onto FIRST's 3plus2 training plan.

The key seems to be the intensity of the workouts. Previously, I've undertaken one intense weekly session of a timed 5k, say, as my speed workout and then run 2-3 times more in the week at a far lower intensity. On my current plan, there's no let up, even the long runs are only 10-30 seconds per mile off marathon pace and the midweek tempo run really take you right to the edge. Consequently, I've dropped 2.5kg in 4 weeks, 2.5kg less to worry about dragging around Berlin.

One difference is that the plan's pacing tables key off of your current 5k race form and extrapolate, whereas other plans tend to work back from your projected marathon time. And if you don't have a current 5k time to work from, the first thing you're prompted to do is go out and run flat out to get one!

Over the past couple of years, I've managed to get my 5k times down to a reasonable level, but I know I've not got the endurance, yet, at least. So I have to cheat, ever-so slightly. I stick to the fierce paced midweek sessions, which take me to the brink of exhaustion over 45 to 75 minutes, and pace my long runs halfway between my last marathon time and my projected time, according to the tables. A fair compromise, I feel, given I've joined the program quite late in the day.

Whatever the plan makes me feel like during the speed sessions, something must be working. Compared with the 15 mile run I did 2 weeks back, today's session was noticeably more comfortable. It wasn't quite so hilly, granted, but it was a quicker pace and still had its share of hills over the last 5 miles through Richmond Park. To top it off, the sun finally decided it was going to make an appearance in August, which made for a pleasant backdrop to my post-race coffee and banana in the park.

Week commencing Sunday 22nd August

Total exercise: 4h 57m
Longest run: 15 miles
Distance covered: 50.35km

• 3km swimming (incl. 2 laps of Heron Lake)
• 47.35km running (1600m reps; 10M tempo; 15M @ MP + 10sec/mile)

Breakdown:

• 3 x 1600m reps @ 3:45 min/km, with 400m/2-3 min jog recoveries
• 10M @ 7:45 min/mile
• 15M @ 8:10 min/mile