Today’s training felt tougher than the same endurance circuit program I did on Tuesday.

I didn’t change anything in the resistance circuit today but found it considerably harder (It’s probably some fatigue from not having a rest day on Monday) but none the less I completed it all, just in a slightly slower time (44:34).

Next week the resistance workout changes and takes on more of a strength bias.

Tomorrow is the first change in the long interval training workout which includes a 20 minute section of high intensity intervals.

I’ll give you a fuller outline tomorrow.

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I completed my three miles today with the middle mile done as an all out time trial.

If you remember back on day 3 I completed a time trial mile in 7 mins 30 secs.

I use these time trials to then set my running pace for interval sessions.

It was really pleasing to run the mile in 6 mins 52 secs today.  That’s an 8.5% improvement in just 2 weeks…. not bad.

This means that next week when I do my 6 mile interval run, I will be aiming to do three of the miles (with rest miles in between) at 7:33 pace.  That’s 3 seconds slower than I did my fastest mile just 2 weeks ago.

So that was basically it, nothing more than 30 minutes by the time I had warmed up, foam rolled, done my easy mile at the start and end and of course the middle flat out mile.

Tomorrow is the return of the resistance circuit and the last time I do it for the next few weeks, from next week I transition in to some strength circuits but I’ll explain those fully then.

Please feel free to comment below and I’ll try and answer as many questions as possible.

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After doing the hour and fifteen minute long run yesterday my legs were a little tired for the weight training circuit I did today, but that didn’t stop me taking it to the next level and increasing the number of reps.

When I increase the number of reps like today I try and not change the weights. This means that if I was using 10kg last time and only doing 12 reps then I will stick with that weight and try and complete 15.

So here’s what the upped session looks like.

Resistance Circuits – Week 3
Exercise
1.Backward Lunges -15LR*
2.Swiss Ball Hamstring Curl -15
3.Plank – 60 secs
4.Step Ups with Knee Up -15LR
5.Single Arm Row -15LR
6.Swiss Ball Half Jack Knife -15
7.Stationary Lateral Lunges -15LR
8.Single Leg Bridge -15LR
9.Side Plank – 60s secs LR
*LR= left and right, i.e. 10 backward lunges on each leg.

It took me 43:22 to complete today. That was 3 minutes warm up, 3 minutes foam roll (see this post for more details) 3 circuits as described above and then 3 minute cool down.

Tomorrow is time to try another mile time trial and see if things have improved since I did it last time 2 weeks ago.

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Instead of the planned normal rest day I had to move my long run to today.

This was because my wife Sarah was away until late Sunday night so we had to make changes to the half marathon schedule.

The difference between today’s run and last Sunday’s run was that today was just for time, where as last Sunday’s was for a distance in the fastest possible time.

This is where my half marathon training differs from most other peoples (among other things). Instead of every week going out and trying to run as hard as possible I like to mix one week of doing that (i.e. run 6 or 7 miles as fast as possible) with one week of just running for a set amount of time.

So today was 1 hour and 15 minutes of just steady running. We covered just less than 7 and a half miles in the time, but as I sad that was not the important part of the training session.

Tomorrow is back to the resistance circuits but with more reps, I’ll let you know how it goes.

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Today was supposed to be a run for 1 hour and 15 mins but as I explained the other day I’m going to be doing it tomorrow.

Sometimes life just takes control and you have to change your schedule.

Never get disheartened if this happens as all you have to do is rearrange things and make sure you get all the sessions in.

If you were to have to miss a couple of days training for any reason then I would not try and catch up with the sessions, instead I would just miss them out and start with the day you should be on.

This is not an excuse to miss training but just licence to not beat yourself up and make sure you get back on track as quickly as possible.

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Usually a Saturday would be a rest day on my half marathon training programme but as I ran out of time yesterday and didn’t complete my interval training session I had to do it today.

The only change I made between the last extensive interval session I did and this one was that I did the exercises in a different order.

Instead of doing the cross trainer, stepper and the cycle as I did on day 5 I did the stepper followed by the cross trainer and finished again on the bike.

Tomorrow should be a long 1 hour and 15 minute run but as I explained the other day this is going to have to be done on Monday.

Don’t forget to download you free programme by **clicking here**

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Today was supposed to be another 60 minute interval session on day 12 of my 9 week half marathon fitness blueprint.

However I just did not have time to train today. This happens and is part of life.

My day started with a breakfast meeting at 6.45am, went straight to a meeting at for 9am and then into work to train clients from 11am to 2pm.

Then from 2 to 4 pm I had to complete some new programmes and deal with some managerial issues at work before the evening clients arrived between 4 and 8pm.

I had planned to train from 4 to 5pm as I was free, then at the last moment a client moved his session forward, so out went the training session.

So I’ve got to do it tomorrow.

I wanted to let you know that it is ok to change the schedule, as long as you get everything done.

I’m not actually doing the long run this Sunday as my wife is returning home late and I am going to support her by doing it on Monday (a usual rest day).

So there it is, if you miss a session (because life happens) then just reschedule, switch your rest days and keep on going.

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Today’s training went really well on my 9 week half marathon programme.

It was time to repeat the resistance programme I did on day 9.

It took me less than 40 minutes to complete (about 39:45 to be precise).

I warmed up for 3 minutes on the treadmill.
Completed a 3 minute foam rolling session (see my video at the end for details of what is involved).
Then completed the three circuits of my resistance programme with a perfect 90 seconds rest between each set.
Finally I had time for a really quick three minute cool down on the treadmill before jumping in the shower (I often save some time and stretch in the shower – but I’m a bit odd like that!)

Tomorrow is back to the non running interval programme.

Here’s my video explaining the benefits and my favourite 5 foam rolling exercises.

Don’t forget you can still download your own free half marathon programme by **clicking here**

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I nearly failed in my goal to do the 4 mile interval run today.

I was in the situation today where I was first looking for excuses to cut my training programme down and then had to avoid lots of potential distractions which could have quite easily messed my training up.

I had an extremely busy day and didn’t plan my time in a way which meant I could measure a 4 mile circuit for my interval run.

So I had to compromise. Instead of running outdoors, I ran on a treadmill.

I always make sure that if I run on a treadmill then I put the incline up to at least one. There have been many studies to check what incline best replicates the forces the body has to exert as if it was running outdoors. Most agree that a figure some where between a half and one and a half is the best. Hence, I choose an incline of one.

The goal for today was to run the first mile at an easy pace.
The second mile at 8 minutes 15 seconds per mile pace (10% or 45 seconds slower than my flat out time trial mile I performed on day 3.
The third mile as an easy jog again
With the final mile at my 8:15 pace.

I worked out my 8:15 pace to be at 11.6km/h on the treadmill so started my easy mile at 10km/h. I completed the first and second mile exactly as planned. By the time I was getting to the end of my second mile (the first at 8:15 pace) I was actually really starting to find it hard.

Mentally as much as anything. I’ve never really enjoyed running, preferring instead the speed and power training plus racquet and games based sports. So here I was at 2 miles working hard to keep focused.

I thought that I needed to change the programme slightly because I was running short on time. So when I got to the easy third mile I decided I’d change the programme and walk for 4minutes before doing another 8:15 mile. This would save me valuable time….about 6 minutes.

I got 25 seconds into my walk and realised I was just looking for excuses!

So I got the speed back up to the 10km/h easy speed and did the next mile before doing the last faster interval.

I was really proud of myself for sticking at it.

Why do I tell you this?

Well I want you to understand that if you are feeling like you can’t do something because you really are too tired or have too little time, then don’t worry we all have these moments of weakness. You do have the ability to break through and ignore the ‘cravings’ to stop.

Not only did I nearly stop when I was struggling but then I had three potential distractions that could have meant I gave up on my training and deal with work matters.

Firstly, a big road digger was parked in my parking spaces right outside my front door (there is a load of building work going on opposite). Just as I was getting into the third mile (having just had a stern word with my self and got on with the running again) the driver suddenly turned up. So I wanted to go speak with him and find out what he thought he was up to, blocking my business and my clients parking spaces. I didn’t though as it would have been just one more easy excuse to stop.

Then he started it up and proceeded to pump diesel fumes into my gym, just in front of where I was running and where the intake for the air outside is –thanks!

Again I nearly wanted to stop and go out and confront him, plus I was nearly choking to death. I realised that again this was just something I would need to ignore so I put my head down and got on with the running.

Then finally sixty seconds later a man went passed and started painting double yellow lines in front of my building (for my non UK readers these are parking restriction lines) that would stop the parking outside for my clients.

Again I wanted, felt like, I need to go and sort it out. However, I decided to continue with my training and felt absolutely great that I didn’t allow distractions and my own weakness from getting to the sessions completion.

I’ve always said it’s hard to train in your own work environment!

Tomorrow is back to repeating yesterday’s circuit session and then the non running extensive intervals on Friday.

Don’t forget you can download my exact programme by **clicking here**

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Even after yesterday’s rest and stretch day I still felt a little sore this morning.

I had a good 10 minute warm up and then a foam roll to release all my tight muscles before I started training (I’ll put my foam roll video up later).

Today was back to the resistance circuits but with a couple of small changes.

In the pursuit of consistently trying to overload the body and challenge my muscles, the half marathon circuit training workout had some small changes.

Resistance Circuits – Week 2
Exercise
1.Backward Lunges -12LR*
2.Swiss Ball Hamstring Curl -12
3.Plank – 45 secs
4.Step Ups with Knee Up -12LR
5.Single Arm Row -12LR
6.Swiss Ball Half Jack Knife -12
7.Stationary Lateral Lunges -12LR
8.Single Leg Bridge -12LR
9.Side Plank -45s secs LR
*LR= left and right, i.e. 10 backward lunges on each leg.

The reps and times for the plank exercises have been increased. Also instead of just doing 2 rounds, the circuit increased to 3 sets today.

By the end I felt really good and the legs certainly didn’t feel sore anymore… maybe a little more tired but not sore!

We’ll see how they feel tomorrow before my interval running session.

It’s not too late to download your own free half marathon fitness blueprint by ** clicking here**

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