T


is gs a


he r


u


cin e


RACE: 10K GOAL: 33 RAN: 32:10 NAME: ALAN BEAVERS AGE: 52 WEIGHT: 11ST 4LB (NOW), 10ST 3LB (THEN! HEIGHT: 6FT 4IN JOB: BUTLER FROM: OWERMOIGNE


RACE: 5K GOAL: 25 RAN: 25 NAME: BRUCE CUNNINGTON AGE: 35 WEIGHT: 14ST (WAS 19ST AT THE START) HEIGHT: 5FT 11IN JOB: AIRLINE OPS SUPERVISOR FROM: LEICESTERSHIRE


n My starting point: “I weighed about 19st in October 2009 and walk-ran the Great North Run in 3:09!” n My training: “I set myself a goal to run 5k in 25 minutes. I didn’t follow a schedule and decided to listen to my body. (It was mostly saying ‘STOP! It hurts!’ But I got there in the end!) I found a 5k route near to my home. I ran 15 to 20k a week on the road and treadmill (at 0.5 percent gradient). Sometimes I cycled to the gym, too. n What made the difference: “My RunKeeper app on my iPhone – it meant I could keep track on my training.”


RACE: 5K GOAL SUB 18:30 RAN: 18:18 NAME: PETER WALTERS AGE: 50 WEIGHT: 12ST 12LB HEIGHT:5FT 11IN JOB: MACHINE SETTING FROM: POTHENRY


n My starting point: “I played rugby to a high level for 20 years so started fit.” n My training: “I ran four to five times a week, but only ran 20 miles a week concentrating on speed. I don’t like interval training, so all my runs were fast. If I ran six miles I’d run the first three fast, then jog the last three. I also did some press ups and pull ups, but didn’t make any major lifestyle changes, and I enjoy a drink.” n What made the difference: “My spill your guts out session, running the first half of six miles as hard as possible!”


20 n RUNNING FREE


n My starting point: “I wasn’t sporty as at school, but when I stopped smoking at 26 and left my active job, I took up running. I obviously had some natural ability as four years later I’d won a bronze medal in the Yorkshire championships and was running well.” n My training: “I ran all my fast times from 5k to marathon at the same time of my life. I was running 80 to 90 miles per week (and working 48 hours!) including a long run on Sunday, another long run midweek and speed work (see below). Now things have slowed down a bit, and my goals have changed. Running goals and ways to train are always changing and now I’m investing in a Garmin and heart rate monitor to help me.” n What made the difference: “Doing six mile reps with a 90 second recovery, and 20 x 200m fast, 200m running easy – both hard but great discipline!”


“I didn’t follow a


schedule and decided to listen to my body.


(It was mostly saying ‘STOP! It hurts!’ But I got there in the end!)”


RACE: HALF MARATHON GOAL: SUB 1:30 RAN: 1:29 NAME: NICKY BRINKMANN AGE: 35 WEIGHT: 8ST 3LB HEIGHT: 5FT 7IN JOB: MUM OF FOUR GIRLS FROM: BURY ST EDMONDS


n My starting point: “My first half marathon was in 2009 and I ran 1:34. For the last 10 years I’ve been having the girls, and kept slim by doing Ivenga yoga. Four years ago I started running on the treadmill. I also did circuits at the gym, taught by my now partner, James.” n My training: “Not long after I started running I got injured so started swimming which lead to triathlons. I run five to six times a week (now outside) about six miles at a time. I do a lot of speed work, either hard continuous five mile runs, or repetition runs over a quarter and half a mile, and fartlek sessions. I swim three times a week, doing reps and drills. And I cycle for four hours on a Sunday up to 70 miles, and do hill reps on the bike. I also do three circuits of core work a week.” n What made the difference: “The key session was reps of up to half a mile – plus good food and a positive attitude.”


RACE: HALF MARATHON GOAL: SUB 1:40 (AND TO RETURN TO FORM) RAN: 1:38:56 NAME: BEVERLY BEAVERS AGE: 56 WEIGHT: 8ST 8LB HEIGHT: 5FT 2.5IN JOB: HOUSEKEEPER FROM: OWERMOIGNE


n My starting point: “I’m returning to running after 10 years in which time I’d had a heart block and pacemaker fitted. I’d always been active, but originally didn’t start running until I was 40. I ran all my personal bests when I was 42, including 1:26 for a half marathon.” n My training: “I’ve been doing lots of cross training, as I like the balance of


swimming, cycling, running, and weight training. I run three to four times a week, cycle three times, and swim two times.” n What made the difference:“The key session for me is running fast mile reps, I have been doing three reps of one mile with a 90 second recovery, which I hope to build up to four or five in my next phase of training.”


PERFORMANCE


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64