I really enjoyed my rest day today.

Although I did do some extra work on my Achilles and calves by doing some single leg calf raise both with a bent leg and a straight leg.

The tempo for that is based on a 8 second downward movement followed by a dynamic upwards movement and a second long hold at the top.

I also got a massage in the morning which was great and painful!!

Tomorrow things are changing so as to help Sarah (my wife) with her running, so I will now be doing Wednesdays session on Tuesday.

I’ll let you know how it goes.

Half Marathon Fitness Blueprint

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Had a really good recovery today, after 5 days in a row it was nice to give the body a little bit of a rest.

I did another foam rolling session and some trigger pointing with a golf ball (more on this another time), whilst Sarah (my wife) went out and did 3 miles.

She’s a little behind with her training having only returned home last week and done a little running with me on the Sundays.

Tomorrow is a fast as possible 7 mile run so we’ll see how that goes.

Don’t forget you can download your own half marathon program here

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Today was supposed to be a run for 1 hour and 15 mins but as I explained the other day I’m going to be doing it tomorrow.

Sometimes life just takes control and you have to change your schedule.

Never get disheartened if this happens as all you have to do is rearrange things and make sure you get all the sessions in.

If you were to have to miss a couple of days training for any reason then I would not try and catch up with the sessions, instead I would just miss them out and start with the day you should be on.

This is not an excuse to miss training but just licence to not beat yourself up and make sure you get back on track as quickly as possible.

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Today is a rest day on my half marathon fitness blueprint.

Yesterday I completed the 6o minute extensive interval programme and used RPE (rate of perceived exertion), but I also used a heart rate monitor and kept an eye on what my heart rate was doing when I was self regulating in the RPE zones of 7, 8 & 6.

In my first 20 minutes it fluctuated between 145 and 156 beats per minute.

The next 20 (RPE-8) was between 155 and 165 and the last 20 minutes (RPE 6) was 125 to 140 (apart from the last 2 minutes when I was accidentally sprinting and working far to hard to even look at what my heart rate was doing!)

Tomorrow is the first of the long runs – 6 miles – so I’ll let you know how it goes.

Monday is another rest day, but I’ll be discussing some more issues around heart rate training.

Don’t forget to download you free blueprint by **clicking here**

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