Half and Full Marathon Relay Plan

The Perfect plan to run 3.25 miles ( 5 kms) of a half marathon or 6.5 miles (10.5 kms) of a full marathon.

Half Marathon relay

Here are 2 plans – a beginners plan to simply get round your 3.25 miles of a relay or indeed run a 5k race, and a super speed plan to try and beat the fastest ever Leicester half marathon relay time set in 2014 of 1 hour 17 mins and 40 secs !

First things first…….

The one thing you do need to check up on now is your running shoes. When I ran my last Half Marathon, I remember talking with the owner of a renowned Leicester running shop, despairing about how many people were buying new trainers the week before the race. Bad idea. You do need well fitting, supportive running shoes – but if you need new ones, get them now and use them over the next few weeks. It will make race day a whole lot more pleasant for your feet 🙂

So without further ado the plans. Please don’t hesitate to contact me if you’d like more help. These are both 6 week plans so should start around the 4th Sept, giving you 2 weeks to get to the starting point. You can plan the sessions into any day of the week, but it’d be best to leave at least one rest day in between sessions.

Beginners plan – to complete 3.25 miles without stopping and in any time 🙂 Assumes you can run for 10 mins without stopping.

 

Week 1

session one – 8 min run + 2 min walk x 3

session two – 10 min run + 2 min walk x 2 + 5 min run

session three – 12 min run

 

Week 2

session one – 9 min run + 2 min walk x 3

session two – 12 min run + 2 min walk x 2 + 5 min run

session three – 15 min run

 

Week 3

session one – 9 min run + 1 min walk x 3

session two – 15 min run + 2 min walk x 2 + 5 min run

session three – 20 min run

 

Week 4

session one – 11 min run + 2 min walk x 3

session two – 17 min run + 2 min walk x 2 + 5 min run

session three – 25 min run

 

Week 5

session one – 15 min run + 2 min walk x 3

session two – 20 min run + 2 min walk x 2 + 5 min run

session three – 35 min run

 

Week 6

session one – 25 min run + 2 min walk x 2

session two – 20 min run + 1 min walk x 3

At least 2 rest days – then RACE DAY !!!

 

Advanced plan aims to complete your 3.25 mile leg in less than 20 mins assumes you are a seasoned runner and have completed several 10k and half marathon races.

My only real advice from the experience of training many long distance runners, is that cross training to build power and core strength makes a huge impact on race times, as well as mixing up the muscle experience which reduces the risk of injury from repetitive, impactful running. Food for thought. Similarly, you can develop incredibly tight quads, hams and hip flexors sticking to one discipline. Try our online 10 min sports specific Yoga stretch 3 times a week to improve flexibility and range of movement.

 

Advanced Plan – to complete 3.25 miles in less than 20 minutes

 

Week one

Session 1 – Easy 40-45 min run

Session 2 – 12 x 400m sprints with 30-60 second recovery in between

Session 3 – Easy 40-45 min run

Session 4 – 3 x 5 min fast runs

Session 5 – Easy 75 min run

 

Week 2

Session 1 – Easy 40-45 min run

Session 2 – 12 x 400m sprints with 30-60 second recovery in between

Session 3 – Easy 40-45 min run

Session 4 – 10 x 40 second uphill sprints walk return recovery

Session 5 – 6 x 300m fast runs

Session 6 – Easy 75 min run

 

Week 3

Session 1 – Easy 40-45 min run

Session 2 – 3 x 5 min fast runs

Session 3 – Easy 40-45 min run

Session 4 – 4 x 800m fast, 5 min recovery, 4 x 400m faster

Session 5 – Easy 60 min run

 

Week 4

Session 1 – Easy 40-45 min run

Session 2 – 10 x 40 second uphill sprints

Session 3 – Easy 40-45 min run

Session 4 – 6 x 300m fast

Session 5 – Easy 75 min run

 

Week 5

Session 1 – Easy 40-45 min run

Session 2 –  4 x 800m fast, 5 min recovery, 4 x 400m faster

Session 3 – Easy 40-45 min run

Session 4 –  3 x 5 min fast runs

Session 5 – Easy 60 min run

 

Week 6

Session 1 – Easy 40-45 min run

Session 2 –  4 x 1km fast, 1-2 min recovery in between

Session 3 – Easy 40-45 min run

Session 4 –  5 x 600m fast, 5 mins recovery, 5 x 300m faster

Session 5 – Easy 20 min run

RACE DAY

 

Full Marathon Relay (6.5 miles) plan

 

Week 1

Session 1 – 2 miles easy

Session 2 – 2 miles fast (aim to beat your training pace and set a speed target of half a km an hour faster)

Session 3 – 3 miles steady

 

Week 2

Session 1 – 2 miles easy

Session 2 – 2 miles fast (aim to beat week 1 time)

Session 3 – 4 miles steady

 

Week 3

Session 1 – 3 miles easy

Session 2 – 2 miles fast (aim to beat pb)

Session 3 – 5 miles steady

 

Week 4

Session 1 – 3 miles easy

Session 2 – 3 miles fast (aim to beat pace on miles 1 and 3, steady mile 2)

Session 3 – 6 miles steady

 

Week 5

Session 1 – 3 miles easy

Session 2 – 3 miles fast (as week 4)

Session 3 –  4 miles fast

 

Week 6

Session 1 – 3 miles easy

RACE DAY !!

Sue Frisby Kettlercise

Sue Frisby and Kettlercise

(Sue Frisby in the Orange trainers)

I’m a Masters Track and Field athlete (that is over age 35!). Last year I began to compete internationally, representing GB in multi event competitions, my particular favourite being the heptathlon.

I reached the point where I needed to gain extra strength and so I began Kettlercise classes, making it part of my weekly programme. It fits perfectly between track work and technical training.

After 6 months I had improved my total body strength and conditioning. I noticed the improvement especially of quads, glutes, core and shoulders. Posture too was better. I became aware of the power and explosive strength improvement in my athletics performances.

After doing Kettlercise I went on to win the European 60m hurdles title at the 2016 European Championships in Italy, breaking the European record; and have broken the British record in the Pentathlon recently.

Kettlercise provides a full, fun workout in which I can work at my own level. I particularly like the fact that Cathy’s classes are expertly taught and guided, emphasising correct body posture, lifting and movement technique. It’s an effective exercise class which suits all levels of strength and gives results!

Joint pain - protect or strengthen

The joint question – protect or strengthen?

Sadly we all break from time to time. Our bodies are not invincible. At any one time over 10 million adults in the UK are suffering from the effects of one of the 4 major musculoskeletal conditions – osteoarthritis, rheumatoid arthritis, osteoporosis and lower back pain. The most common symptoms of these are found in neck, shoulder, back, hip and knee pain.

Currently it is estimated that these conditions lead to 54% of all long term disabilities, and that their impact is set to increase dramatically in the future as we live longer, do less and eat more.

There is no doubt across all health and medical experts that exercise from the earliest possible age, is one of the most important keys to avoiding or at least managing musculoskeletal conditions that can become so horribly debilitating and even life limiting.

“Regular physical activity and exercise at every stage of life can reduce the risk of many musculoskeletal conditions, including arthritis, back pain, neck pain, falls and fractures. Indeed, many of the NICE guidelines on physical activity to prevent disease or improve health are directly relevant to musculoskeletal health.”
(Public Health England Jan 2016)

It is never too early and what’s more, exercise is never too late….
Exercise in teenage life helps us produce strong babies with strong bones and joints throughout their lives. Exercise in our 20s to middle age reduces, amongst other things, the probability of hip replacement in later life by 68%.And in your 70s even, you can reverse the effects of 15 years of inactivity through 3 months of weight bearing appropriate exercise. It really is never too late.

Having said that, the earlier you can start the better. You are more likely to prevent conditions taking hold, you are able to exercise at a higher intensity and you are less likely to become injured.

So many chronic musculoskeletal conditions start with a recurring pain or joint weakness. A slow to heal injury or stiffness. What do we do at this early stage ? Joint pain or injury is one of the most common reasons for people to stop their exercise or training routine. Many doctors very readily advise rest, and in some instances – this is absolutely the right thing to do. However, in my wide experience – and backed by the links below from the experts – strength and CV work (in most cases), really should continue. What you do may change. Impact work may well be a bad idea, as may sit ups for a bad back or lunges for the knees. But there is always an alternative, and always a fitness professional on hand to guide you, and help you keep that joint warm, strong and active through exercise.

After the 3 links below – I’ve added the inspirational stories of 2 of our clients this year. Both have lost weight and feel so good as a result of their change in fitness and lifestyle. But both have seen their joint conditions and pain reduce massively or simply disappear as a result of their exercise routines. In many cases – this benefit will be the one that has the greatest value to them throughout their lives.

http://www.arthritis.org/living-with-arthritis/exercise/how-to/exercise-pain.php

http://www.arthritis-health.com/blog/when-im-pain-should-i-exercise-or-rest

http://www.spine-health.com/wellness/exercise/exercise-and-back-pain


Sandies Story
I’ve been training with Cathy since January and I started off with no willpower to move at all. I was very lazy when it came to working out.
My back hurt so much and sometimes it was so difficult to do anything. I was waiting for an appointment at the hospital for an CT scan to rule out joint issues as it was so painful. I also had a lot of problems with an old knee issue so I was feeling down in the dumps.
After some pep talks and encouragement from Cathy I got stuck in. She encouraged me each session and made me work hard to get where I needed to be.
After all this I have lost 3 stone this year and I am very pleased. I am a lot more confident and more active and I have almost totally lost the pain in my back and legs
Sandie

Before

Before

After

After


Katies Story
Originally I signed up for PTs with Baz because I suffered with back ache and wanted help with strengthening. I thought a change in shape and fitness would be good, but didn’t expect too much because I don’t really like being told what to do and drank too much wine!
Baz has been awesome. He varies the exercises, keeps it interesting and makes sure I’m eating enough of the right foods rather than cutting calories – I’ve never eaten so much as I do now. He’s been great at encouraging and advising me on how to get healthy and strong, without preaching – he still pushes me but it isn’t annoying!
I didn’t expect to get the results I have. My posture and strength have improved and so my back ache is much better. I’ve enjoyed it so much it’s impacted my diet, lifestyle and drinking habits (I still probably drink too much but it’s progress). So far I’ve lost 1.5 stone, I’m stronger and toned, I feel less stressed, sleep better and my body shape has changed completely. I feel healthier, happier and more energetic! Thanks Baz 🙂
Katie

Spotlight – Sarah

Like most middle-aged women it was time to up my game and lose the pounds that had been steadily growing around my waistline. I’m fairly active already but needed more to burn the calories. 14 months on and I’m 2lbs short of losing 2 stone thanks to Cathy’s guidance – 3 sessions per week, 2 of which involve weights..so I do boot camp and Kettlercise. And if you think boot camp is for strong army types think again..it’s not hard core, for all levels and above all we have a laugh and it works like no other classes have for me. A big bonus too with The Personal Fitness Company is the discounted pre-payment system where you only pay for the sessions you use. I can’t recommend Cathy, Grace and Co highly enough because no other workouts have been so effective and so much fun.

Sarah Cripps

Kettlercise

Kettlercise

We are now coming into the run up to Christmas and one of our busiest times. Kettlercise is one of our signature classes – it burns fat, calories, improves muscle tone, CV fitness, core, leg and arm strength – all in one. It can also be a daunting prospect if you’ve taken a Summer to half term break from the class ! As such – from last week we’re starting our very popular return to the archives. A different programme every fortnight from number one up to number sixteen ! It keeps the class new and fresh, works different muscle groups every fortnight which is so very important, and includes some nice basic kettlebell moves that even the rustiest kettlebell returner can master ! Classes Tuesday and Thursday evening at Leicester Grammar, and Wednesday and Friday morning at Church Langton community Hall.

Christmas Expercise

8 weeks to Christmas !!

So we know all those Christmas partys start kicking off in a few weeks time, so whether you desperately want to get into that special Christmas outfit, or if you’re feeling it’s time to put your wellbeing and feelgood back on the agenda – this is the month to make that first step. My own challenge for November is to lose 4kg – so I”ll throw my hat into the ring on this one.

Here’s the deal – we’ll do free BMI, bodyfat, visceral fat, waist measurements and weigh ins in classes and the gym all of this week (please book in though ! It takes 5 mins). If you want to really jump in – we will massively discount classes and personal training in November – £60 for 20 classes (saves £20) and £240 for 10 45 min PT sessions (saves £50) BUT you have to use them by the 1st December. You can put your existing PT or class blocks on hold if you want to take part.

If fitness and just feeling better is your goal, then we know from past campaigns that we can significantly improve CV, core, upper and lower body strength by up to 25% in a month, and if you opt for the PT sessions then we’ll start with a fitness test that will show you just that in a months time. If weight loss is your goal then it’s all about willpower and discipline. We’ll be with you all the way. I’ll be with you doing it with you. And when you succeed and lose 4 kgs in one month – I”ll throw in a free 45 min PT session to help you set your next challenge and keep the momentum going.

Thankyou for reading – thankyou for your support – and see you soon

Cathy