Half Marathon Program – Week 3

Now to notch things up slightly.

People wonder about the intervals and tempo runs – what is the purpose?

Simply put if you get used to running at a faster pace & effort, then you can sustain an easier, aerobic pace for longer. Faster pace runs also help boost fitness.

 

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Half Marathon Program – Week 2

 

Week 1 over and done with? Hope that everything went well for everyone. I didn’t hear too many complaints so either you are more able that you think you are or the sessions aren’t tough enough?

If you are only catching up Week 1 sessions are here, but please don’t try to catch up, just work away at the week behind for now.

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Speculate to innovate? Polar #V900, what will it be? My wish list.

I love the way the internet is great for people to throw out ideas and watch a seed germinate. So I’m going to try it with one of the most rumoured about products not on the market (and no whispered titbits about development either!) the Polar V900…
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Times makin’ changes…

As they say time waits for no man (or woman) and that the onwards march of time is relentless.

There’s a great line in a song by Tesla that always stuck in my head from when I first heard it many, many years ago:

Changes, time’s makin’ changes in my life
Rearrangin’, can’t seem to stop the hands of time

Many life gurus will advice that no matter what you do, every decision you make should move you forwards in pursuit of your goals.

Well, just like time moving onwards so is it also true with our business.

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First time for everything, we’re cancelling #Zero25k…

…for tomorrow Saturday 16th January only.

Like you would get away that easily!! πŸ˜‰

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Week 6 #Zero25k – We’re into the heart of it now!

Well, Week 6!! Who’d a thunk it? πŸ™‚

The conditions weren’t as bad as I feared and we still have the core group of die-hards meeting up on Saturday morning. A couple of new accomplishments happened today one of which caught me by surprise.

A similar feeling to what it must be like as children grow up and leave occurred as I was locking onto GPS. I looked down, and when I looked up a few seconds later the group was gone. On it’s own, off trotting up the road on the warm up leg!

A poignant moment as I considered was I truly needed? Would ye miss me if I stayed in the warmth? πŸ™‚

Catching up with the group we were notching it back a littleΒ today:

  1. Warmup – 05:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 08:00
  5. Recover 02:30
  6. Run – 05:00
  7. Run Fartlek – 02:30
  8. Cool down & Stretch 05:00

Again it changes for the week:

Tuesday:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 02:30
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

And on Thursday:

  1. Warmup – 05:00
  2. Run – 20:00
  3. Recover 02:30
  4. Run Fartlek 02:30
  5. Cool down & Stretch 05:00

You lot are making this look easy!!

Keep going exactly as you are and just an FYI on Saturday you SMASHED through 5k in the time we were out.

As I said in the stretch session, this Saturday we will be shortening the time to focus a little on going faster for a block. It will be different from any of the apps, but yo lot are well ready for this!!

Week 4 – #Zero25k Halloween Fartlek on the Coast Road

Nothing to be afraid of it’s just your Halloween #Zero25k workout πŸ˜‰

Stop! It’s not what you think it is!! πŸ˜€

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training β€œis simply defined as periods of fast running intermixed with periods of slower running.”

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Week 3 #Zero25k – I know, I should have had this done ages ago!

Catching up with myself

Filling in the blanks a little bit.

I missed getting this post out last week. What with between trav……STOP with the excuses!! No excuse for not finding 10mins to post this…my bad, I’m sorry 😦

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Week 2 #Zero2k5 – see how easy that was?!

Now that you are started and have 1 week or 3 sessions or 1:30 of running under your belt, no matter how you look at it you are now a runner! πŸ™‚

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Don’t let the Madness in, it’s Taper Time!

Well done to you all!!!

I’m giving you, both Beginners and Improvers, the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don’t want you stressing about what you should or should not be doing, so here it is, mapped out for you and yes it is the same for both groups! πŸ™‚

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