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.

Don’t forget to pick up your very own Half Marathon Blueprint

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