As I mentioned yesterday I needed to change the program as from this week because of one big reason.

I initially got involved in running this the Bristol half marathon as wanted to support and help my wife, Sarah, complete it, whilst we raise money for BRACE Alzheimer’s charity.  As I work a full 7am to 8pm day on a Wednesday and finish at about 4pm on a Tuesday, I have switched the program around so that now it looks like this:

Mon – rest

Tues – Interval Run

Wed – Strength Circuit (another change to the programme, but a planned one)

Thurs – Long interval (non running)

Fri – Strength Circuit

Sat – rest

Sun – big run

Whilst this may not be ideal in so much as the only running I am doing is twice with in three days, but that’s what needs to be done.  Sarah needs my help for the Interval Run.  She’s really come along way and I’m incredibly proud of the effort she is putting in, but then she is ultra competitive (I won’t tell you about our surfing competition we had in South Africa back in 2006)!

Another  change I made at the last minute was switching to doing it on a treadmill as I torrential rain meant training outdoors could have been lethal – potholes galore!

So what did we actually do?

Well it was a 6 mile time interval session which looked a bit like this:

Easy mile warm-up (about 10km/h – 1 incline of course)

Mile @ 1mile time trial pace from last week – 12.7km/h, gave me a 7:35 mile

Easy mile @ 10km/h

Mile @ 1mile time trial pace from last week – 12.7km/h, gave me a 7:35 mile

Easy mile @ 9km/h – (I was getting really tired now!)

Mile @ 1mile time trial pace from last week – started at 12.7km/h, but had to drop it down to about 11.5 km/h in the end as I was really struggling, 8:05 mile)

That was it, I say that was it…..it was far from easy, simple but not easy.

Tomorrow, I ‘m changing the resistance training element of the program and will up date you then.

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