As I ran out of days this week with my training I had to combine two programs that should take me 1 hour 45 mins in total, into a one hour program.

In order to try and gain the benefit of both the strength circuit and the non running long interval I combined them into one session.  I started with the strength training circuit but cut the number of sets down to two which meant I completed it in about 25 mins (including my warm up).

I then went on to complete a 35 minute non running interval.  I warmed up for ten minutes at a RPE of 7 by walking on a treadmill for 10 mins at a speed of 6.5 kmh up an incline of 7.5.

I was then going to get off and do the 20 minute rowing sprints that I had done on previous sessions but ended up staying on the treadmill.  This was because I was helping one of my young clients (the same one that got on the rowing machine before me two weeks ago) and realised he was going to need my help in order to complete his treadmill sprints.

So I decided to do some extreme hill walking.  From 10 mins to 30 mins I walked a minute at 8 kmh up a 15 incline and then for a minute at 5.5kmh up a 5 incline.  Alternating this 10 times was actually tougher than I thought (not as tough as the young client next to me was working however).

I then finished off with a 5 minute easy walk back at 6 kmh up a 5 incline.

Much easier than what my client was doing but as this was a non running day, the hardest I could work on a treadmill without running or falling of the back.

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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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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.

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