A photo of Geoffrey Hayward

Week 11: Training for the Manchester Marathon

Just one week to go.

Published April 11, 2023

A photo of homemade Easter biscuits.
Our homemade Easter biscuits.

Happy easter, everyone. I trust you had a good one. I am a little behind posting this week, and I am very excited now with less than a week to go until Manchester Marathon.

Anyway, here’s how week 11 in my training for the Manchester Marathon looked.


To kickstart the week, I did a 7 km run at a pace of 5:36/km. I took it at a moderate pace to continue to avoid injury.


On Tuesday, I completed a 10 km treadmill run at a faster pace of 5:04/km. Running on a treadmill helps me maintain a consistent speed, in turn helping me to build endurance.


Wednesday, I participated in the Cranbrook Running Club’s 4-mile time trial. I didn’t want to overexert myself with race day approaching, so I ran gently. I completed the time trial in 30 minutes and 33 seconds. Later in the day, I joined a Cardio Tennis session, which is one of my favourite activities.


I began my Thursday with a tennis hitting session and then a supervised Cardio Session at lunchtime.

A photo of the whiteboard showing a hart rate intensity plan.
The supervised Cardio Session minute by minute intensity plan.

The Cardio Session was intense as it consisted of alternating between 90% max heart rate for one minute and one-minute recovery for ten minutes. Then, 80% steady for ten minutes, back to 90%, and repeat for another ten minutes, followed by 80% steady to finish. These sessions should help me to improve my cardiovascular endurance, which is crucial for long-distance running.


Friday was an 8 km run on the treadmill at a faster pace of 4:55/km.


Saturday was a rest day, which is crucial for muscle recovery and preventing injuries.


On Sunday, I took an 18 km run at a pace of 5:21/km. I took it at a moderate pace to avoid overexertion, being so close to the big day.

Bring on the 16th of April.

Related Posts

A photo of myself and others running with our thumbs up and smiling.

Week 12: Running Manchester Marathon

April 20, 2023

It’s taken a few days to decompress from the Manchester Marathon, hence a late post. Before embarking on this training block, the idea of running a full marathon seemed like a doable but daunting distant dream. But I have done it, and I am proud of the achievement.

Continue reading
Ewa and Geoffrey after a run on the Treadmill.

Week 10: Training for the Manchester Marathon

April 4, 2023

That’s week 10 of my 12-week training program for the Manchester Marathon done. And I am feeling the pressure mounting. However, despite facing some challenges, I remain determined to cross the finish line.

Continue reading
My Manchester Marathon race number (with the actual number hidden) and racing shoes.

Week 9: Training for the Manchester Marathon

March 27, 2023

Welcome back to the latest update on my training for the Manchester Marathon! This week, we’re looking at my week nine of training and how it went.

Continue reading