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How was your long run this week?
You should be feeling confident that you’ll soon be a half marathon runner. I struggled a little this week with blisters on both arches of my feet; I forgot to change into my running socks so it was my own fault.
Wearing the correct socks makes a massive difference to your comfort particularly on the longer runs. http://www.buyxsocks.com do a fantastic range of beginners running socks.
As the race day gets closer I have had lots of people ask me how long it should take; there is no set time to aim for, you should just aim to get round the course and enjoy it on your first half marathon. Try not to put pressure on yourself and aim for a quick time or try to keep up with friends if you feel uncomfortable; run your own race.
Make sure you are staying hydrated on your long runs and drinking plenty of good quality water following your runs. Again, spend plenty of time stretching and performing Self Myofascial Release; allow time for relaxation following your runs.
Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2
Day 2
4 mile run – RPE 6-8
Hilly Route
Day 3
Resistance Circuit x 2
Day 4
6 mile run – RPE 6-8
Hilly Route
Day 5
Non-running Cardio Training and Resistance Day
30 minutes – RPE 5-7
Resistance Circuit x 2
Day 6
Total Rest Day
Day 7
11 mile run
Miles 1, 3, 5, 7, 9 and 11 (5-6)
Miles 2, 4, 6, 8 and 10 (7-9)
Really push hard on the even miles, the aim is to improve your overall pace and get your body used to running a different paces which is hard to avoid on race day, due to the amount of people on the course.
Darren
http://www.achievebootcamp.co.uk
http://www.achieve.me.uk
Posted by coventrypersonaltrainer 
