How was your run? Did you improve on last week’s time? This week we’ll be taking the distance up for the last time before the Cassidy Lady Godiva Coventry Half Marathon 2008 race day.
You’re nearly there now, stay strong and keep going. Try to remain positive, now is the time when self doubt is most common, your body will be fine; you’ve just got to get your head to believe it.
Again, spend plenty of time stretching today and try to do the Self Myofascial Release, at least on your calf muscles and feet with a ball.
Your home strength exercises are more challenging this week; if you are not sure on technique get a qualified fitness professional to show you.
A detailed plan of the route is available here; it takes a while to load up.
Monday 29th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Flexion
Step Forward and Back Lunges - Alternate Legs
Heels on Fitball Single Leg Curls
Feet on Fitball Plank - if this is too easy, lift alternate feet of the ball
Burpees
Shoulders on Fitball Single Leg Bridges
Tuesday 30th September 2008
4 mile run
Include sprints in miles 1.5-3.5. This could be simply be sprinting between 2 lampposts and jogging for 4 lampposts; or performing more specific goals on a football pitch or tennis court. The aim is to really push your speed over short distances.
Wednesday 1st October 2008
Resistance Circuit x 2
Thursday 2nd October 2008
6 mile run - RPE 6-8
Hilly route; try to push a little harder than last week.
Friday 3rd October 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 4th October 2008
Total Rest Day
Sunday 5th October 2008
12 mile run - RPE 6-8
Take it steady, aim for your race pace.
Darren
Helping you Achieve
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment