As I mentioned yesterday I am changing the overall training plan.

Today was a planned change however to more of a strength training circuit rather than the previous resistance sessions which had been predominantly based around an endurance component.

The basis strategy is the same with 9 exercises followed one after the other. They were:

Forward Lunge 6LR

Swiss Ball Single Leg Hammy Curl x 6LR

Single Leg Plank Pose x 5 x 5 sec holds LR

Step Ups with weight x 6LR

Single Arm Row x 6LR

Swiss Ball Single Leg Half Jack Knife x 6LR

Dynamic Lateral Lunge x 6LR

Swiss Ball Single Leg Bridge x 6LR

Single Arm Press Up Bridge x 5 x 5 sec holds LR

LR= Left and right

As you can see all the reps have come down in number and I only did 2 circuits of this with 45-60 secs rest between each exercise.

The other major change is the tempo (speed of movement) for each exercise. As I was concentrating on a strength bias I slowed the negative/eccentric portion of the movement to a 3 seconds rather than the even controlled second or two that I used in the other program.

The negative/eccentric part of the movement is the easiest part.

What’s easier when you do a forward lunge, the stepping forward or pushing back?

It’ the going forward, so that is the portion of the movement that I use the slower three second tempo for, I still maintained a powerful/ 1 sec push back.

For something like single arm row the downward lowering is far easier than the up phase and therefore it is this part that I took my time over (I’ll explain why this is important another time).

So that was it, took me about 30 mins including warm up and call down.

If you are a little confused over the actual exercise in the circuits you will find detailed video clips at my Weight Training Technique site which is in the pre launch stage.

You can still get your own half marathon program by **downloading it here**

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