Only 5 weeks to go. You should be feeling strong and confident that the Coventry Half Marathon is well within your capabilities. How was your run today? Increasing your speed over set distances helps to strengthen your legs and improve your fitness and recovery. You may find that your legs feel tired as a result of the increase in pace; ensure you have a good stretch, a hot bath can also help
This week we will be upping the mileage to 10 miles; at this stage 10 miles actually sounds harder than it is. Your legs and body will be fine; set a playlist of your favourite tunes and relax into the run and you will cover the distance comfortably. Stick to 10 miles though; we are aiming to peak in 4 weeks time without any injuries and feeling good. It is tempting at this distance to continue and push yourself that bit further, this can lead to little injuries and your body becoming fatigued.
We are changing some of the exercises in your home circuit this week to challenge your core muscles and add a little power. If you are unsure of how to perform any of the exercises, check with a qualified fitness professional or email me at darren@achieve.me.uk. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit.
Monday 15th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Extension
Step Forward Lunges - Alternate Legs
Heels on Fitball Leg Curls
Thighs on Fitball Plank - if this is too easy, move further away from the ball
Squat Jumps
Shoulders on Fitball Bridges
Tuesday 16th September 2008
4 mile run - RPE 6-9
Include sprints in mile 2-3. 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 17th September 2008
Resistance Circuit x 2
Thursday 18th September 2008
6 mile run - RPE 5-7
Try for a hilly route.
Friday 19th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 20th September 2008
Total Rest Day
Sunday 21st September 2008
10 mile run - RPE 6-8
Try to stick at the pace you ran for the 8 miles two weeks ago. Remember to drink plenty of fluids on route and to up your fluid intake following the run. I will post a recipe for my favourite recovery smoothie later in the week, home made is far better than shop bought.
Now that the evenings are becoming darker, try to run as part of a group and be aware of your surroundings. Let somebody know your route and expected time home and check in with them on your return. If you run with music, have the volume at a level that you can still hear your surroundings, or only have one ear plugged in. Wear bright colours or hi-vis clothing to ensure you can be seen by traffic; arm bands, LED’s and vests are the most cost effective methods.
This week we will be upping the mileage to 10 miles; at this stage 10 miles actually sounds harder than it is. Your legs and body will be fine; set a playlist of your favourite tunes and relax into the run and you will cover the distance comfortably. Stick to 10 miles though; we are aiming to peak in 4 weeks time without any injuries and feeling good. It is tempting at this distance to continue and push yourself that bit further, this can lead to little injuries and your body becoming fatigued.
We are changing some of the exercises in your home circuit this week to challenge your core muscles and add a little power. If you are unsure of how to perform any of the exercises, check with a qualified fitness professional or email me at darren@achieve.me.uk. Do each exercise for 1 minute and move straight on to the next, have a 2 minute rest and then complete the second circuit.
Monday 15th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Hands on Fitball Plank with Alternate Leg Hip Extension
Step Forward Lunges - Alternate Legs
Heels on Fitball Leg Curls
Thighs on Fitball Plank - if this is too easy, move further away from the ball
Squat Jumps
Shoulders on Fitball Bridges
Tuesday 16th September 2008
4 mile run - RPE 6-9
Include sprints in mile 2-3. 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 17th September 2008
Resistance Circuit x 2
Thursday 18th September 2008
6 mile run - RPE 5-7
Try for a hilly route.
Friday 19th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 20th September 2008
Total Rest Day
Sunday 21st September 2008
10 mile run - RPE 6-8
Try to stick at the pace you ran for the 8 miles two weeks ago. Remember to drink plenty of fluids on route and to up your fluid intake following the run. I will post a recipe for my favourite recovery smoothie later in the week, home made is far better than shop bought.
Now that the evenings are becoming darker, try to run as part of a group and be aware of your surroundings. Let somebody know your route and expected time home and check in with them on your return. If you run with music, have the volume at a level that you can still hear your surroundings, or only have one ear plugged in. Wear bright colours or hi-vis clothing to ensure you can be seen by traffic; arm bands, LED’s and vests are the most cost effective methods.
Darren
Helping you Achieve
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