How did your long run feel this weekend? 8 miles is an accomplishment, you should feel proud of yourself. Make sure you are completing your stretches every day and spend extra time on them after your longer runs. I will post information about how to perform a form of sports massage on your legs that will help to re-energise them in the future.
This week we will keep the resistance circuit in the same way as last week, but I would like you to increase the intensity by pushing yourself harder. I also want you to add an extra resistance circuit day to your programme.
Next week we will be adding some equipment in to your strength sessions, you will need to get a fitball to use. They are available in most supermarkets for around £5, however it is better to pay for a better quality one around £15-£20; the cheaper ones tend to lose their shape and burst more easily, meaning you will have to replace them more frequently, ultimately costing you more.
This week during your runs I want you to focus on increasing your pace; we will be adding fast mile intervals into your runs. If you focus on only running at a steady pace you will struggle with any adversity on the course, adding varying pace and hills into your training will make the race day more comfortable.
Monday 8th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 9th September 2008
3 mile run - RPE 6-8
Mile 1 - RPE 5-6
This week we will keep the resistance circuit in the same way as last week, but I would like you to increase the intensity by pushing yourself harder. I also want you to add an extra resistance circuit day to your programme.
Next week we will be adding some equipment in to your strength sessions, you will need to get a fitball to use. They are available in most supermarkets for around £5, however it is better to pay for a better quality one around £15-£20; the cheaper ones tend to lose their shape and burst more easily, meaning you will have to replace them more frequently, ultimately costing you more.
This week during your runs I want you to focus on increasing your pace; we will be adding fast mile intervals into your runs. If you focus on only running at a steady pace you will struggle with any adversity on the course, adding varying pace and hills into your training will make the race day more comfortable.
Monday 8th September 2008
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Tuesday 9th September 2008
3 mile run - RPE 6-8
Mile 1 - RPE 5-6
Mile 2 - RPE 7-8
Mile 3 - RPE 5-6
Wednesday 10th September 2008
Resistance Circuit x 2
Thursday 11th September 2008
6 mile run - RPE 5-7
Try for a hilly route
Friday 12th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 13th September 2008
Total Rest Day
Sunday 14th September 2008
6 mile run - RPE 5-9
1m (5-6)
1m (7-9)
x 3
Wednesday 10th September 2008
Resistance Circuit x 2
Thursday 11th September 2008
6 mile run - RPE 5-7
Try for a hilly route
Friday 12th September 2008
Non-running Cardio Training and Resistance Day
30 minutes - RPE 5-7
Resistance Circuit x 2
Saturday 13th September 2008
Total Rest Day
Sunday 14th September 2008
6 mile run - RPE 5-9
1m (5-6)
1m (7-9)
x 3
Go for it on miles 2, 4 and 6. push hard and focus on a smooth rhythm and good technique. Pump your elbows back to increase power.
Remember to ensure you take time to recover and relax following the harder runs, allow your body time to just chill. Here’s my girls chilling after a 6 miler (from left; Poppy, Daisy & Fran).
Darren
Helping you Achieve
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