Today was time to repeat the strength training resistance circuit that I started last week but with a couple of changes.

I increased the number of reps to 8 and the number of sets to three.

You can see exactly what I’m doing by downloading my free day by day blueprint **Click Here**

As you know I have had to change the schedule from the planned program by running on Monday rather than Sunday.  So other changes this week are that I will obviously be doing mile three mile time trial tomorrow which only leaves one day (I need to rest a day before my 9 miles at the weekend) to do my other strength resistance circuit and the 60 min non running interval.

So Friday will become a hybrid workout of the two.

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Time to run 7 miles today, and do it as quickly as possible.

Myself and Sarah went up to the Durdham Downs, our now usual place to do our running.

It went really well, at least for me.

Sarah did really well but is suffering with a little knee pain which is probably due to the fact that she has been unable to do the resistance circuit sessions.

I however felt like I was floating for about the last 20 minutes.  It’s a while since I’ve experienced ‘runners high’ but I definitely did today.

So we completed the 7 miles in under 1 hour and 5 minutes.

1 hour 4 mins 46 seconds for me and 1:04.59 for Sarah.

Tomorrow is another rest day and then from Tuesday I am going to make some big changes in terms of what is done on what day so as to give Sarah some more support.

**Click here** for your own program

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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.

Follow my exact half marathon program **by clicking here**

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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.

Claim your own free Half Marathon Workout.

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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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So day 4 is a repeat of the day 2 resistance circuit.

The only changes I made today was adding some extra weight in 3 of the exercises.

I completed the backward lunge with a 40kg barbell on my shoulders.
Upped single arm row from 20kg to 25 kg.
Put 5kg dumbbells on my shoulders for the lateral lunge.

Tomorrow is my first interval training session that doesn’t involve any running.

To get your hands on your own half marathon programme then just **click here**

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So today is officially day two of my 9 week half marathon programme (which you can claim a free copy of by **clicking here**).

Today was the first real session and that was the introduction of a weights session.

Which looked like this and can be found in day 2 of my free blueprint:

Resistance Circuits
Exercise
1.Backward Lunges -10LR*
2.Swiss Ball Hamstring Curl -10
3.Plank -30 secs
4.Step Ups with Knee Up -10LR
5.Single Arm Row -10LR
6.Swiss Ball Half Jack Knife -10
7.Stationary Lateral Lunges -10LR
8.Single Leg Bridge -10LR
9.Side Plank -30 secs LR
*LR= left and right, i.e. 10 backward lunges on each leg.

So the way this works is I complete exercises 1 through 9 and then rest 90 seconds before repeating it once more. Simple, fast and effective (it does get tougher if you checkout how the programme progresses over the weeks).

I had to fight the urge to do some interval sprints at the end, feeling like I hadn’t done ‘enough’ but I need to make sure I follow the plan I have laid out. I’ve done it for a reason and I know it works.

Tomorrow I’m going to test my fitness level by doing a submaximal treadmill test that you can do yourself. It has some fairly complicated maths in it but I’ll try and explain it as well as possible.

Also it will be time for my first mile time trial running session.

Don’t forget to get your own free blueprint!

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Over the years I have been a fitness coach I have worked with individuals in many different sports. Many of my clients would come to me over the last 10 years and have asked me to help them get through the training for a half marathon.

Whilst I had never run a half marathon, I was pretty good at getting my clients really good results. That has all changed now as I am completing one in just 9 weeks time.

My experience of writing programs and getting people ‘ready’ in short spaces of time led me to write my specific 9 week half marathon blueprint.

What you’ll find is a complete copy of my training programme which you can download and follow – it’s the one I’m going to be doing for the next 9 weeks and reporting on here.

Now as I said, I have never run a half marathon before. Whilst I am relatively fit, I am in no way a regular runner and that type of training makes up a very small part of my training at the moment.

So the story so far is it’s day 1 and according to my blueprint, that’s a rest day!

Tomorrow I have a resistance circuit workout to do.

So I’ll report back tomorrow.

Remember you can download your own free programme by ** Clicking here **

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