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
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