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 - ; 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 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 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
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 - ; 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 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 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
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