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