How did your run feel today? 10 miles is good distance, you should be feeling comfortable-ish now on your shorter runs. In only four weeks time you will be classed as a half marathon runner; that is something to be proud of.
Make sure you spend plenty of time stretching today and try to do the Self Myofascial Release I told you about earlier in the week, at least on your calf muscles. You may also find that the muscles in your feet feel a little tight and tired; you can release these by rolling your foot on a tennis ball or golf ball, the latter being more intense.
Record your time from today’s 10 miler, this week we’re sticking with the same distance, but just trying to improve our time. Your home strength exercises are remaining the same this week also; next week they will become more challenging.
The official route still isn’t available to view online, but it is publish in the Cassidy Lady Godiva Coventry Half Marathon 2008 handbook, click here to get your copy.
Monday 22nd September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 23rd September 2008
3 mile run / walk
Mile 1 - RPE 6-7
Mile 2 - RPE 10
Mile 3 - RPE 6-7
Go all out for the middle mile, record the time of this mile; compare that to the mile from week 2, let me know how you compared.
Wednesday 24th September 2008
Resistance Circuit x 2
Thursday 25th September 2008
6 mile run - RPE 5-7
Hilly route.
Friday 26th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 27th September 2008
Total Rest Day
Sunday 28st September 2008
10 mile run - RPE 7-9
Try to improve on last weeks time.
Darren
Helping you Achieve
Make sure you spend plenty of time stretching today and try to do the Self Myofascial Release I told you about earlier in the week, at least on your calf muscles. You may also find that the muscles in your feet feel a little tight and tired; you can release these by rolling your foot on a tennis ball or golf ball, the latter being more intense.
Record your time from today’s 10 miler, this week we’re sticking with the same distance, but just trying to improve our time. Your home strength exercises are remaining the same this week also; next week they will become more challenging.
The official route still isn’t available to view online, but it is publish in the Cassidy Lady Godiva Coventry Half Marathon 2008 handbook, click here to get your copy.
Monday 22nd September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 23rd September 2008
3 mile run / walk
Mile 1 - RPE 6-7
Mile 2 - RPE 10
Mile 3 - RPE 6-7
Go all out for the middle mile, record the time of this mile; compare that to the mile from week 2, let me know how you compared.
Wednesday 24th September 2008
Resistance Circuit x 2
Thursday 25th September 2008
6 mile run - RPE 5-7
Hilly route.
Friday 26th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 27th September 2008
Total Rest Day
Sunday 28st September 2008
10 mile run - RPE 7-9
Try to improve on last weeks time.
Darren
Helping you Achieve
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