Coventry Half Marathon Training Plan – Final Week

This Sunday you will complete your first half marathon and achieve the goal you set yourself 12 weeks ago.

We are taking it really easy this week to give your legs some recovery time before the big day.  You should have received your entry pack and race day information in the post, make sure you familiarise yourself and any spectators you may have on the starting points and times etc. 

Also give your spectators somewhere to meet you at the end and an approximate time of your arrival; there are over 2000 people running on Sunday and it can be difficult to meet up with people unless you have a set point.

I have mentioned it before but would like to clarify, if this is your first half marathon please don’t put pressure on yourself to finish in a set time, focus on finishing the race and enjoying the experience.  Lots of things can happen on race day that will affect your time, so get the first one under your belt and then focus on improving times from there.

Good luck for Sunday and If you would like to meet up with our Bootcamp group at the start of the race send me an email or leave a comment to this post and I’ll send you more information.

Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Day 2
4 mile run – RPE 5-6
Focus on running technique 

Day 3
Rest Day

Day 4
2-3 mile run – RPE 4-6
Nice and steady 

Day 5
Light cross training RPE 4-5

Day 6
Total Rest Day

Day 7
Race Day
13.1miles
Enjoy it! 

Darren
http://www.achievebootcamp.co.uk
http://www.achievecoventry.co.uk
http://www.achieve100goals.com

Coventry Half Marathon Beginners Training Plan – Week 11

Only two weeks to go; how do you feel?  

You have completed your last ‘long’ run before race day; I’m on holiday in Cornwall and ran along a costal path that took in lots of sand dunes.  It was seriously hard work running up the dunes, but the views out across the beach and the sea were fantastic and made it worth it.

This is the view from the apartment window, we ran to the furthest land point you can see on the left.  I’d estimated it as about a 5 mile round trip, it turned out to be 7.6miles of hard work.

We are now entering a phase known as tapering. This is basically a way of resting your legs to give them maximum energy on race day and reduces your risk of over-training and injury.

In this weeks programme, we are lowering the mileage but will aim to up your pace a little over shorter runs, before taking it easy next week.  I want you to focus on the self myofascial release, try to roll your legs every day this week.

Make sure you stay fully hydrated over the next two weeks, refer to the hydration and running performance post to calculate your minimum fluid intake.

 

Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Day 2
6 mile run – RPE 6-8
Focus on running technique

Day 3
Resistance Circuit x 2 

Day 4
4 mile run – RPE 7-9
Go for it, really push your pace

Day 5
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

 Day 6
Total Rest Day 

Day 7
8 mile run – RPE 7-8
Push your pace, aim for 10-30seconds per mile faster than your race pace

Darren
http://www.achievebootcamp.co.uk
http://www.achieve.me.uk
http://www.achieve100goals.com

Coventry Half Marathon Beginners Training Plan – Week 10

Less than three weeks to go, how do you feel? 

Excited, nervous, apprehensive or raring to go; let me know.  If you have followed this programme fully you can be confident that you have prepared your body to complete the Coventry Half Marathon 2009. 

In this weeks programme, we are taking the distance of your long run up for the last time before race day.  We will then have two weeks of shorter runs to allow your legs to recover before the half marathon.

Make sure you stay hydrated all week, refer to the hydration and running performance post to calculate your minimum fluid intake.

Relax into your runs this week and reward yourself for how far you have come in such a short time; I have spoken to some of you who had never ran outside before starting this programme.  Well done, you will soon be a half-marathon runner.

 

Day 1
Recovery & Light Resistance Day
Light cross training RPE 4-5
Resistance Circuit x 2

Day 2
4 mile run – RPE 5-6
Focus on running technique

Day 3
Resistance Circuit x 2

Day 4
6 mile run – RPE 6-8
Nice and steady

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
12 miles
Aim for race pace, stay relaxed and make sure you take plenty of water with you and maybe a few jelly babies, for a bit of sugar on route.

Darren
http://www.achievebootcamp.co.uk
http://www.achieve.me.uk