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
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
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