Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 4

Well done! With only three weeks of training you're already completing 6 mile runs. It’s a good accomplishment and shows you how much your body is capable of; 13.1 miles is well within your grasp now.

The total weekly mileage is starting to add up now and your legs may be feeling tired, make sure you are completing your stretches every day and spend a little longer on them after the runs. Treat yourself to a sports massage; this can really help to re-energise your legs.

Also now that you are running for longer periods of time you will need to focus more on correct fuelling and hydration. Even if you are aiming to lose a few pounds by training for the Coventry Half Marathon you will still need to consume some extra calories to ensure your body has the fuel it requires.

You will also need to drink more fluid to cope with your extra activity; a general guide is 1 litre extra for every hour of exercise that you do. I will post more information about this later in the week.

This week we will be increasing the intensity of your strength exercises by performing them for fixed times. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit. Change legs at 30 seconds for the lunges and step ups.

Monday 1st September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Tuesday 2nd September 2008
4 mile run - RPE 6-8
Try to do a hilly route, push on the hills.

Wednesday 3rd September 2008
Rest / Recovery Day

Thursday 4th September 2008
5 mile run - RPE 6-8
Push hard to get up the hills, relax your legs on the way down; I will include more about hill technique later in the week.

Friday 5th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2

Saturday 6th September 2008
Total Rest Day

Sunday 7th September 2008
8 mile run - RPE 5-7
Take it steady, more routes will be on www.walkjogrun.net later in the week.

Darren
Helping you Achieve

Testimonial for Half Marathon Training

I began training 10 years ago as a new member of my local gym, having never really taken regular exercise before then. The first 3 years were spent haphazardly training without any specific goals or direction. Gym work had become a monotonous routine within my daily schedule.

This was when I decided to take personal training lessons with Darren to hopefully inspire and motivate me with realistic goals and challenges. Initially he gave me a programme that would build up my core strength for overall fitness, but over the coming months instilled real inner belief that I could take my new found confidence out on the road and begin running.

Until then, I had viewed outdoor running as an impossible task that would require characteristics I could never aspire to. Darren devised a running program that complimented my gym training, which would see me begin with a 2-mile run that gradually over time built up to a full 10-mile run. Darren’s challenge of being ready for a half-marathon within several months, ludicrous as the thought first appeared, had suddenly become a reality.

On the day of the Godiva half-marathon Darren was on hand to run alongside myself and a group of his fellow clients. It is truly an understatement to say that without Darren’s professionalism, dedication and insight I would never have dreamed that I could undertake a run of 13 miles. Since my first race in 2005, I have run in the following two years to make it three in a row!

Darren has set my sights on running a full London marathon next year. He is a personal trainer who not only ‘talks the talk’ but unequivocally ‘walks the walk’! Thanks Daz.

Bali Basra

Hill Training

Hill training is an important aspect of all running programmes; it helps to develop running specific muscles by using gravity (the hill) as extra resistance. Training on hills will make you a better all round runner. Your first hill training session will be incorporated into your 4 mile run; choose a route you know to be a little hilly and focus on powering yourself up each hill and allowing your legs to relax on the way down. Future sessions will include multiple attacks on individual hills, to focus on strength, but we are just getting a taste for them this week.

When approaching hills, it is easy to think about the negative and how hard it will be, particularly the steeper ones. I want you to start focusing on the positive, how much stronger and toned your legs will get by attacking the hills; it won’t make them any easier on your legs, but getting your head in the game on hills really helps. See each hill as a personal challenge that you can’t fail to achieve, the really positive side is that the faster you get up the hill the faster the hard work is done.

The key is to not let the hill beat you before you reach the bottom; think about attacking it as you approach and maintain a rhythm in your stride. This may mean shortening your stride to suit the incline, this is okay; you will be travelling slower but try to keep the same or a slightly quicker cadence (steps per minute). Keep an upright posture and try to be light on your feet, pump your arms to help propel you up the hill. As you reach the top maintain the same amount of effort and return to a natural stride. If you don’t make it to the top without a break, walk, don’t stop; note where you got to and get further up next time.

Coming down hill seems easier, but technique is more important. Poor down hill technique is one of the most common cause of muscle soreness. Try not to sprint down or surrender to gravity and lose control. Maintain an upright posture and keep your feet close to the ground for maximum control. Try to land lightly and not slap your feet. Relax into your stride and try to use the down hill as a form of active recovery, where gravity is doing some of the work; rewarding you for the effort you put in to get to the top. Increase the length and cadence of your stride, but maintain control, slow down by shortening your stride if you feel like you’re losing control and balance.

Use the momentum gained on the down hill to keep you going for a couple of hundred metres after the hill by maintaining the increased stride length and cadence.

Hills are a necessary part of training for the half marathon and will improve the performance of runners at any level. Try to enjoy them as part of your training programme and appreciate what they are doing for you; hill training really helps to firm up bums and tone legs. Make sure you stretch properly at the end of your training session.
Take the 6 mile run easy on Sunday and reward yourself; with only three weeks done you are nearly at the half distance mark. Well Done!

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 3

Your 5 mile run should feel good today, your legs may feel a little tired, so make sure you have a good stretch and use Bank Holiday Monday to have a walk or bike ride to flush your legs. This week, you will be completing a hill session, this is to help strengthen your legs for the Coventry Half Marathon - there were a few tough ones on last year’s route. The better prepared you are, the less you notice these.

With the strength exercises this week, I want you add a little resistance to the lunges, step ups and squats; holding a full 5 litre water bottle will be enough to begin with. I also want you to try to jog the full distances, if you still need to walk, set yourself fixed goals; for example, jog 1 mile, walk 3 minutes. Check my other blog for information about goal setting and general fitness advice.

Monday 25th August 2008
Recovery & Light Resistance Day
Light cross training (RPE 4-5)
Resistance Circuit x 2

Tuesday 26th August 2008
3 mile run / walk
Mile 1 - RPE 5-6
Mile 2 - RPE 7-8
Mile 3 - RPE 5-6
Speed up for the middle mile, pushing a little harder than last week.

Wednesday 27th August 2008
Rest / Recovery Day

Thursday 28th August 2008
4 mile run - RPE 5-8
Push hard to get up the hills, relax your legs on the way down; I will include more about hill technique later in the week.

Friday 29th August 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-6
Resistance Circuit x 2

Saturday 30th August 2008
Total Rest Day

Sunday 31st August 2008
6 mile run - RPE 5-7
Take it steady.

More routes will be on www.walkjogrun.net later in the week.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 2

You should have completed your first longish run today, if your legs are starting to feel a little stiff spend some extra time stretching or have a long bath. Well done for making it through the first week, you should feel confident and capable of achieving your goal of completing the Coventry Half Marathon because you have took the most important step of goal setting - starting. Many people don’t achieve their goals because they are scared to even make a start toward them; I will post more about goal setting later in the week.

This week you will be performing some resistance exercises; many runners neglect strength training and find they suffer from niggly injuries. The exercises will be done as a mini circuit with only 2 laps of 5 exercises twice during the week; you do not need any equipment to perform the exercises and only a small space. We will increase the number of exercises and intensity as the weeks go on. If you are not sure how to do any of the exercises check with a qualified fitness professional or email me at darren@achieve.me.uk.

Monday 18th August 2008
Recovery & Light Resistance Day
Light cross training (RPE 4-5)
Resistance Circuit x 2
- Step Back Lunges x 12 each leg
- Elbow Plank x 30s
- Step Ups with Knee Lift x 12 each leg (a sturdy dining chair could be used)
- Shoulder Bridges x 12
- Squats x 20

Tuesday 19th August 2008
3 mile run / walk
Mile 1 - RPE 5-6
Mile 2 - RPE 6-7
Mile 3 - RPE 5-6
Speed up for the middle mile, record the time of this mile.

Wednesday 20th August 2008
Rest / Recovery Day

Thursday 21st August 2008
4 mile run / walk - RPE 5-6
Do the same route as Sunday, try to improve your time.

Friday 22nd August 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-6
Same resistance circuit as Monday

Saturday 23rd August 2008
Total Rest Day

Sunday 24th August 2008
5 mile run / walk - RPE 5-7
Draycote Water, Dunchurch is about five miles around and has great scenery, even some llamas (Note: you can’t take your dog to run around the reservoir due to wild birds nesting).

Remember to stretch every day. Have you managed to talk a friend into running the Coventry Half Marathon with you yet; my run this morning was with five of my friends and family and our two dogs, it made it much more enjoyable and everybody turned up because they didn't want to let the others down. Social support is one of the key factors to staying focused and achieving your goals.

Darren
Helping you Achieve

Improving technique

With two runs already done, you may be feeling a bit stiff. This is normal when starting any exercise programme, but your body will get used to the extra activity. It is important to keep going, even when your muscles are a little sore; doing a little exercise will help to flush the muscles of toxins and ease the stiffness. Remember to complete the stretches each day. One client told me that her hamstrings were particularly sore; there are a number of reasons for this, the most common being muscle imbalances, inefficient running technique and poor footwear. I have already mentioned the importance of wearing good footwear when taking up running, so I will tackle running technique.

Running should be smooth, relaxed and have a natural rhythm. Here are a few pointers to an efficient running stride:
Keep a good upright posture; do not to tilt forward from your hips, lean slightly forward from your ankles.
Relax and don’t round your shoulders.
Let your arms swing naturally at your sides; focus on pushing your elbows backwards.
Don’t let your arms cross in front of you.
Don’t over stretch your legs as you swing through, this can lead to a braking effect as your heel hits the ground, slowing you down.
Focus on pulling your heel underneath your body and striking the floor under not ahead of your body.
As your heel makes contact, focus on rolling across your foot and pushing off from your toes.
Try not to bounce; you’re aiming to propel your body forward not upward.

The more efficient your stride the easier the run will be; I have a friend who lands with his foot almost side ways like Charlie Chaplin, his fitness makes up for his inefficient stride but his performance rockets when he focuses on good technique. Here’s a funny example of an inefficient running technique.



We are aiming to complete four miles at the weekend, there are routes on www.walkjogrun.net on the north (4miles) and south (4miles) sides of the city under ‘achieve coventry’. Remember to start out your run slowly and build your pace, always complete your stretches when you have finished. I will post next weeks workouts on Sunday.

Darren

Helping you Achieve

Measuring Intensity

The way we are going to measure your intensity is using the rate of perceived exertion, I prefer to use a simple scale from 1-10. When beginning any new programme it is important to build gradually and not to try and push for world record times in your first week (world record times in swimming are being smashed every day in the Olympics, but none of the athletes there have only put in 5 days of training). We are aiming to set the intensity at a level that is challenging enough to reach our half marathon goal, but not hard enough to make us feel like our hearts will explode and our legs fall off (leave that to the Olympians).

The levels will vary slightly depending upon the distance or time being aimed for; that is, a level 9 for 6 miles, would feel very different a level 9 over 100m. Here is a guideline to each level:

1. Chilling out and eating cake.
2. Taking a casual stroll around the park, you could carry on all day.
3. Strolling with purpose, breathing a little harder.
4. Feeling good, maybe sweating a little, you can still hold a conversation.
5. Starting to work, sweating a little more, talking still comfortable.
6. Good work rate, feeling slightly breathless, but can still talk.
7. Struggling to hold a conversation, underarm taps have been turned on.
8. Breathing heavily, the effort you would put in if a dog* were chasing you.
9. Breathing very heavily, it’s a big dog with big teeth, heart may explode.
10. Struggling to breath, it’s a pack of dogs; your legs might fall off.

*I love dogs and training your dog to run with you can be a great motivational tool. I use this example because everybody remembers being chased by a dog when they were young, if it happened or not.

Most of the initial training will be around the 4-6 level to get your body used to performing exercise.

Darren
Helping you Achieve

Coventry Cassidy Lady Godiva Half Marathon 2008 Training Week 1

This programme is a guide; if you can’t perform the specific session on the said day, don’t worry, move it around to suit your schedule; just make sure you get adequate recovery in the later phases. Adjust the intensity to suit your fitness needs, I have designed it for the complete beginner to finish the half marathon; if you are more advanced you can still follow this programme but you may wish to up the level appropriately.

Monday 11th August 2008
Rest / Recovery Day
Light cross training, not running or jogging; go for a bike ride or a walk, aim for around 20 minutes. If you are a member of a gym, try the crosstrainer, rower or a class. The aim is to start your body moving and get some blood flow to your muscles, on a scale of 1-10 (Rate of Perceived Exertion - RPE; more about this later in the week) you are aiming to reach between 4 and 5, you should be able to hold a conversation.
Take the time to familiarise yourself with the stretches you received for signing up to the newsletter and complete them all without pushing too hard. I want you to complete these stretches each day after warming up a little or at the end of your workout on training days.

Tuesday 12th August 2008
2 mile run / walk
Set a route of around 2 miles (Click Here for a 2 mile route in the War Memorial Park, Click Here for a 2 mile route from Sutton Stop), start out by jogging and walk to recover if you need to, the aim is simply to cover the distance. Record your time. Complete your stretches when you get home. Aim for RPE 5-6.

Wednesday 13th August 2008
Rest / Recovery Day
As Monday. Put a little more in to the stretches, you should be able to feel them but without pain.

Thursday 14th August 2008
2 mile run / walk
Do the same route as Tuesday, try to improve your time.

Friday 15th August 2008
Non-running Cardio Training Day.
Aim for RPE 5-6 during any activity other than running and walking. Go for a bike ride, a swim, use some of the other equipment at the gym, but not the treadmill. Complete your stretches at the end of the activity.

Saturday 16th August 2008
Total Rest Day

Sunday 17th August 2008
4 mile run / walk
Set yourself a route (there are many online planners), I will be putting some routes on http://www.walkjogrun.net/ later this week. Your aim is to complete the distance and record the time; if you don’t manage to run the full distance, don’t worry, walk when you need to and just do the best you can and complete the distance. Try to run in places that you will find interesting to stimulate your senses and make the run more enjoyable, this way you will be less likely to focus upon the uncomfortable feelings you may experience when starting out running. Coombe Abbey Country Park, Coventry has some excellent paths to run along; I tend to run along the canal from Hawkesbury (very peaceful).

I will post the following weeks programme every Sunday until the Coventry Half Marathon. Next week, I will include some basic resistance exercises to improve the strength of your whole body and make the running more comfortable.
Sign up for the newsletter at the top of the page to receive an explanation and photos of the stretches; I will also send out regular information to help you get the most from the training programme.

Darren

Helping you Achieve

Where to start

If you can walk without pain you will be able to complete the Coventry Half Marathon. The key to achieving any goal is planning and support. This blog will provide advice and a plan for you to follow to make completing the Coventry (or any for that matter) Half Marathon a realistic goal. I have placed a section on my community website for the half marathon; in this area you can ask for advice, chat with others who have the same goal, swap running routes and offer support and advice to each other. I must point out that it is important to consult with your GP or medical professional before embarking upon any new exercise programme.

What qualifies me to give this advice?
I have been a full-time personal trainer and lifestyle coach in Coventry for over 12 years. I have helped literally hundreds of people achieve their lifestyle and fitness goals during this time, including; the London marathon, the great north run, the Coventry half marathon, triathlons, mountain climbs, long distance cycle rides and many charity events. I have helped people who had never run before complete half marathons and enjoy them; you get an amazing sense of achievement crossing the finish line. Running outdoors is a great calorie burner, so you could lose a little weight over the next ten weeks. It is not important to focus on a specific time to finish in if this is your first half marathon, but to get around without injury and with enjoyment.

Equipment.
Before we get into the details of the exercise, I will give some advice to those of you who have never ventured out on to the streets to run before. Running is quite a cheap form of exercise to take up, although like with all sports, it is possible to spend hundreds on accessories. Most of us have a pair of shorts and a t-shirt that will be sufficient to get you started. What may be necessary to buy is a good pair of running shoes; they can be expensive but will make your training much more comfortable and can prevent injury. Looking around many ‘sports’ shops recently I have noticed that many fashion trainers have been labelled as suitable for running, this is not the case and they do not provide the support or cushioning necessary. For more advice on choosing the correct trainer look at: http://www.sportsshoes.com/advice/choosing-running-shoes. Locally you can go to Coventry Runner in Radford, Coventry.

Accessories.
I’m a gadget lover and it is easy to spend hundreds of pounds on accessories for running. You can buy heart rate monitors(can be useful for monitoring intensity, but are not necessary), running gps systems (are good for measuring distance, but again are not essential), apple and nike have joined forces to create the Nike+ running tool for the ipod (my wife has this and it is brilliant for motivation and distance monitoring). Running can be boring if you have to venture out on your own, so an mp3 player of some sort is useful and you can pick music to help focus your pace. A training journal can be useful, but a notebook does exactly the same job when you know what to record. One of the best running accessories you can have is someone to run with; a training partner provides motivation and when you set a time to run you will not want to let each other down, so if you’re interested in starting running try to get a friend or relative to join you.

On Sunday I will post all the information you will need to complete your first week of training. Believe in yourself and you will achieve all of your goals. You can do it, as Confucious said “A journey of a thousand miles begins with a single step”.

Darren Checkley
Helping you Achieve!

This is me and my client Martyn Smith at about 24 miles into the 2005 London Marathon, a lot of money was raised for Breast Cancer Care. This year he's running the 2008 New York Marathon for Cancer Research UK; to sponsor him click here.