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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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.

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