Tuesday, 25 August 2009

Session 34 - Sloughbottom Park in the dark!

Thursday – Good warm up, followed by 1 x 10 mins jog, heart rate up to 165 – 4 mins walk allowing heart rate to drop below 140 -  1 x 18 mins jog HR 165 – 5 mins walk HR - 140 and 1 x 6 mins jog HR 170 MAX DURING LAST 2 MINS. – walk 4 to 6 mins warm down plus stretching.


The 18 minute rep was getting quite hard towards the end.  Still enjoyable but it made me appreciate that running in the daylight is much better.  I guess early mornings will be the way forward in the autumn.


Session 33

Wednesday – Warm up followed by 2 mins jog with 45 secs walk x 10. Walk a few mins to warm down and stretch. Heart rate during jogging up 165 max for first 7 sets and between 165 and 170 during last three. Let me know what the heart rate reduces too during recovery as opposed to me telling you what it should be. As long as you stay predominantly within your aerobic energy zone during the entire session, the training effect should be productive from quite a short session.


A good session.  First five reps my bpm reduced to 120-130 range. Next 2 to 136 and the last three 135 to 145.

The Garmin didn’t record the data properly, so these figures are from memory with what was on screen at the time.


Monday, 17 August 2009

Session 32 - My First 10K

Hellesdon Bridge / Sloughbottom Park.   10K


Sunday – 60 mins. Walk 5 mins – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5 – jog 10 – walk 5. This could be a tough session, but do your very best. Keep the heart rate below 160 for as long as possible during the 10 min intervals. During the last rep and  as per usual I don’t mind it creeping up during the latter stages of the interval. Make sure you stretch after warm down as well.


I did this Monday morning as was a day behind on sessions.  Very happy that I did my first 10K session.  It wasn’t as hard work as I thought it might be.  Not sure if I was meant to do 60mins or 75 mins which the reps added up to??  Could this be Neil’s way of testing me to see if I’d run the shorter distance??  Recovery times were still about 60s to <130bpm.  My right foot went numb again, first time in ages, at around 43mins.  Aching more than usual after the session but pleased with myself.

Sunday, 16 August 2009

Session 31

Saturday – Alternate 1 min walking briskly with 1 min jogging for 20 mins. Warm down with 4 mins of easy walking. No need to do more than the 1 min walk at the start re warm up. Keep the first couple of 1 min jogs very easy. Heart rates to rise to a max of 165 during jogging and down to below 140 during walking.

I didn’t get back from London in time on Saturday so I did this on Sunday morning instead.

Thursday, 13 August 2009

Session 30

Thursday – 5 mins walk – 2.5 mins jog – 60 SECS WALK - 5 Mins jog – 2.5 mins walk – 2.5 mins jog – 5 mins walk. HR UP TO 165 DURING RUNNING AND BELOW 135 DURING RECOVERIES.

Very easy session.

Tuesday, 11 August 2009

Session 29

Session 29 – Warm up followed by 3 sets of 6 x 60 secs jog with 30 secs walk between. 3 to 4 mins walk between sets. Heart rate up to 165 during first two sets and 170 during third. Heart rate to recover to below 140 during 30 secs recoveries and below 125 between sets.

No issues, stuck to programme.

Sunday, 9 August 2009

Session 28

Lakenham Way, Long John Hill, Bracondale, King Street

Warm up with 6 mins of walking and easy 20 sec jogs, then 2 x 1. 5 miles keeping heart rate under 165. If it starts to climb above, then walk until it drops back down to under 150. Walk for 4 mins between and after to warm down.

I was really pleased that I ran the first 1.5m and heart rate stayed below the 165 limit, I didnt even feel tired. I made a good revovery at the end of the first 1.5m with the heart rate getting below 135 in about 1 minute. The second 1.5m was harder. Heart rate only got to 165 twice, one on the hill on Bracondale, and once when I picked the pace up again on King Street. Really enjoyed this morning, a lovely day and know I could easily do a 10K race now if I want to!

Saturday, 8 August 2009

Session 27

Wensum Park Route

4 mins walk followed by 25 mins of alternating between 90 secs jogging and 45 secs walking. Walk for 4 mins warm down.

Heart rate didn’t go over 160, except at the steps coming out of Wensum Park.

Thursday, 6 August 2009

Session 26

To The Dolphin along the Wensum

Thurs – Warm up as usual followed by 6 x 1 min jog with 30 secs walk = 1st set.

Walk 2.5 min’s, then 3 x 2 mins with 45 to 60 secs walk between = 2nd set.

Walk 2.5 mins, followed by 2 x 3 mins with 60 to 75 secs walk between = 3rd set

Walk 2.5 mins, followed by 4 x 1 min.

Warm down with 4 mins walking plus stretching.

Heart rates during jogging periods not to rise above 160 during first 3 sets and 165 during 4th set. Try to ensure that it reduces to 135 or lower during walking phases.

I had no problem in keeping the heart rate in range and recovery to 135 was fine.

Monday, 3 August 2009

Post Illness Programme - Session 25c

Session 25a – 29/7

Session 25b – 2/8


These were short sessions to see if I had made a recovery from Swine Flu.  29/7 I hadn’t – heart rate was all over the place. Near normal on 2nd.


Session 25 c


Monday night - Warm up

spend 5m doing a brisk walk,

spend 5m doing 15s jogs with 30s walking. 

90s easy jogging H/R UP TO 140, 1min walk

90s easy jogging H/R 150-155, 1 min walk,

2m jogging H/R 160, 90s walk (Get HR to 135), 

3m jogging H/R 160-65, 90s walk, (HR165 last min only)

2m easy jogging H/R 155 MAX, 1m walk

90s H/R AROUND 145. 

Spend 5-10 mins warming down and stretches with the first 2 mins doing really gentle 10 sec jogs mixed with walking to gradually bring the HR down. 


Make sure you get your recoveries right-this should happen because of the walking in between.  We dont want to stress the heart too much with high HRs after your illness, how you get on with this session will be a good indicator.  Really keep the 3 mins steady and try not to get up to 165 until the last min, if you are struggling and finding it really tough then keep to 2 mins!



Just back from the run which Steph set me.  The run went well.  I worked within the ranges set – I think the only set where I was slightly high on HR was the 2m after the 3m. I feel quite ‘normal’ now compared to the session when I clearly wasn’t over the swine flu when HR was all over the place.




Friday, 24 July 2009

Session 24

Marriot Way & Waterloo Park

Warm up followed by 10 x 90 secs jogging..heart rates up to 165 max! If it goes over walk until it drops below 150. Walk for between 45 and 60 secs between However heart rate must drop to below 135.

I had planned to run this session last night but ended up going out for a meal with friends so I ran first thing today instead. First 5 reps heart rate recovered to below 135 in under 45s. Recovery down to below 135 didn’t take longer than 60s at all. Heart rate only hit 165 twice and that was at the end of a rep. I think I was surprised that the session was still about 4.5Km as I felt like I could keep going and going.

Tuesday, 21 July 2009

Session 23

Bowthorpe – Chapel Break to City Centre


This is a big session. If you have already done something today then swap this with Thursday. Warm up followed by 800 metres jog – 1 min walk or when heart rate returns to below 135. If it returns to 135 before 1 min do not start until the one min has surpassed. – 1200 metres jog followed by 2 mins walk – 1600 metres jog – 5 mins walk – 1200 metres jog – 2 mins walk – 800 metres jog – 5 mins walk to warm down. Heart rate not to go above 162 at anytime. Try to keep it below 160 during the first three reps.


I got Nikki to drive to a friend’s house and then ran back.  A total of 6.6Km.  Stupidly just as Nikki left I realised I didn’t have my heart monitor – a disadvantage to being dropped somewhere to run home is not having a mobile.  So I did the session anyway as I think I am getting good at spotting when my heart rate to getting over 160/165.  It was also the first session after my stag weekend and my body has felt better.  However it was a nice run, enjoyed the session, noticed I was running on tarmac most of the time but haven’t had numb toes for a few sessions now.



Thursday, 16 July 2009

Session 22

Earlham Park, UEA Lake

Warm up followed by 2 miles very easily. Do not let heart rate exceed 165. As soon as it rises above 160 ease right back until if drifts back down to low 150’s before gently picking the pace up again. Warm down as per usual.

Took someone running for the first time today. He agreed to run to my program. Very enjoyable run, not very strenuous.

Tuesday, 14 July 2009

Session 21

Gibraltar Gardens Riverside

Warm up followed by 8 x 45 secs jog with 15 secs walk after each. Walk 3 mins then 6 x 90 secs easy jog with 30 secs walk between and 3 mins after 6th rep, followed by 10 x 30 secs easy jog with 15 secs walk between. Warm down with a few mins of easy walking.

My session was interrupted by an important phone call which I had been waiting for at 1545. I did recover quite quickly and think I did pretty much what was specified in the session overall. 4.5Km overall and burned 336 Kcal – it was quite an easy session.

Sunday, 12 July 2009

Session 20

Whitlingham Broad & Woods


Warm up as usual followed by 400 meters jog, 100 walk, 800 meters jog, 200 walk, 1600 meters jog, 400 walk, 800 meters jog, 200 walk, 400 meters jog. Warm down with 4 mins of walking.  Heart rates not to exceed 160 during first two, 165 during third and fourth and 170 during fifth and last effort. During recovery below 135.


A perfectly still evening, cool and ideal for running.  I saw scores of rabbits, the usual water fowl and a huge barn owl hunting.  Session was slightly longer than planned as I hadn’t done the woodland walk route before. 

Saturday, 11 July 2009

Session 19

Gibraltar Gardens Route


Alternate 1 min walking with 1 min jogging for 20 mins. I can’t imagine heart rates going too much over 160ish subject to pace you jog at of course and they should ideally fall to a minimum of 130 during recovery.


I lost count and ended up running 13 reps rather than 10.  Heart rate within ranges specified.  I did pick up the pace to keep rate nr 160.  Uphill towards the end.  Quite an easy session which is I guess reflected in number of calories burned (256cal).



Thursday, 9 July 2009

Session 18

Lakenham Way

Warm up with 4 mins of walking and a few easy jogs for approx 8 to 10 secs. Follow this with 4 x 800 metres and 200 metres walk between. Heart rates up to 160 with resting recovery down to below 130. Warm down as per usual.

Quite an easy session today – I found that once the heavy rain started, just after 3Km that I wanted to run faster. My recovery to <135bpm was generally faster than the 200m allowed.

Sunday, 5 July 2009

Session 17

Marriot Way from Norwich

Warm up followed by 35 mins of alternating 1 min jog with 30 secs walking. Heart rates not to go over 160 during first 25 mins and 165 up to 33 mins. Not too fussed if you want to push the last 2 reps up to 170. I will leave this one to you. See how you feel. If heart rate hasn’t dropped below 140 during 30 secs walk/recoveries, then walk until it does. If you find that initially it does, but after half way you are starting to struggle with your heart rate coming down to the desired range, then walk until it falls below 125 before continuing. Walk for 5 mins to warm down.

Friday, 3 July 2009

Session 16

Felthorpe from Neils

Warm up followed by 4 x 6 mins. Heart rate not to go higher than 160 on first two reps and 165 on third and fourth. Walk 2 mins between allowing heart rate to drop to below 130. Warm down as per usual.

Noted numbing of right foot.

Wednesday, 1 July 2009

Session 15

Earlham Park & UEA Lake

Warm up...now with a mix of walking and 10 second jogs for up to 4/5 mins, followed by 2 mins easy jog H/R UP TO MAX 140, 1 min walk, 2 mins easy jog H/R UP TO MAX 155, 1 min walk, 2 mins easy jog H/R UP TO MAX 160, 1 min walk, 1 min jog H/R UP TO MAX 165. Walk for 4 mins then repeat, however heart rates now as follow, FIRST TWO REPS UP TO A MAX OF 160 WITH THIRD AND FOURTH UP TO 165. Warm down with 4 to 5 mins of walking. Heart rates during walk/recovery phases to reduce to 135. If not walk until it does!

Monday, 29 June 2009

Session 14

Whitlingham Broad

Warm up followed by alternating 10 x 60 secs jogging with 30 secs walking. 4 mins walking then repeat 10 x 60 secs jog with 30 secs walk. Warm down as per usual. If heart rate does not fall below 140 during 30 secs walk phases, then increase recovery time. Try not to let heart rate go above 160 either.

Friday, 26 June 2009

Session 13

Waxham Beach

Warm up, followed by 3 x 4 mins with 2 mins walk between. – Walk 4 mins, followed by 3 x 2 mins with 1 min walk between. – Walk 3 mins followed 2 x 3 mins with 1 min walk between. Walk 4 to 5 mins to warm down.

Wednesday, 24 June 2009

Session 12


warm up (walking and jogging) followed by 1 mile easily. Walk 5 mins followed by 6 x 1 min with 1 min walk between. Warm down with easy walking and jogging.

Sunday, 21 June 2009

Session 11

Waxham Beach

"4 mins walking followed by: -
10 x 2 mins jogging with 1 min walking. Don’t let heart rate rise above 160 and see how low it drops during 1 min walking phases."

Thursday, 18 June 2009

Session 9

Start of Marriot Way, Norwich

"Brisk 4 mins warm up followed by: -
2 x 30 secs jog with 30 secs walk after each,
1 x 1 min jog, 1 min walk,
1 x 3 mins, walk until heart rate drops to 135 or below.
1 x 5 mins, walk until heart rate drops to 135
1 x 7 mins, walk until heart rate drops to 135

Session 10

Whitlingham Broad

Walk 4 mins, followed by 30 mins of jogging and walking keeping heart rate between 130 and 155. As soon as your heart rate goes above 155, walk until it returns to 135. It will be interesting to see how long you can actually run for whilst trying to keep it below 155. Finish off with 4 mins of walking to warm down.

Sunday, 14 June 2009

Session 8

Whitlingham Broad

a circuit of Whitlingham Broad, keeping rates between 165/135

Thursday, 11 June 2009

Session 7


Walk 4 mins followed by: -
2 x 3 mins – 1 x 3.5 mins – 4 x 3 mins. Recoveries – 1. 5 mins after the second and 5th rep, 2 mins after all others.
Heart rates approx 145 after 1 min during first four reps working up to 160 by the end. 150 after first min during last three working up to 165. Actual 168 during sixth rep.
4.5 mins walk / warm down.

Session 4


Walk 4 mins followed by: -
2 x 3 mins – 1 x 3.5 mins – 4 x 3 mins. Recoveries – 1. 5 mins after the second and 5th rep, 2 mins after all others.
Heart rates approx 145 after 1 min during first four reps working up to 160 by the end. 150 after first min during last three working up to 165. Actual 168 during sixth rep.
4.5 mins walk / warm down.

Tuesday, 9 June 2009

Session 6

Whitlingham Lake

Sunday, 7 June 2009

Session 5


As I didn’t hear from you Neil I jogged until my heart rate hit 170 and then walked until it recovered to under 150 and then jogged again.

Tuesday, 2 June 2009

Session 3


"2 ½ circuits of the lake – heart rates as follows: I did 4 x 2 mins not 3 for the first set
Walk 4m 105 Bpm
Run 2m 153 Bpm Walk 1m 139 Bpm
Run 2m 166 Bpm Walk 1m 144 Bpm
Run 2m 172 Bpm Walk 1m 148 Bpm
Run 2m 174 Bpm Walk 3m 138 Bpm
Run 2m 174 Bpm Walk 45s 152 Bpm
Run 2m 181 Bpm Walk 45s 164 Bpm
Run 2m 179 Bpm Walk 45s 160 Bpm
Walk 2m 15s 135 Bpm
Run 1m 170 Bpm Walk 30s 160 Bpm
Run 1m 174 Bpm Walk 30s 165 Bpm
Run 1m 174 Bpm Walk 30s 164 Bpm
Walk 3m 30s 130 Bpm "

Monday, 1 June 2009

Fitness Objectives

Goals and objectives:

Short Term - end June 2009 Status

1 To be able to run at least 1 mile without a break. Completed 24/6 1.25miles in 11mins
2 To be able to run 3 miles without a break by the end of July.

Medium term

3 Weight to have reduced, but more importantly your body fat percentage to have reduced and more definition in respect of leanness and muscle tone.
4 Resting heart rate to have also reduced and of course your ability to maintain running efficiency i.e. staying in the correct training zones for longer periods.

Long Term - September & beyond

To meet my original objectives and reasons for wanting to get fit in the first place: by September 10th:
5 Lose a couple of inches around my waist 34" to 32" trousers!
6 Increase my stamina through aerobic exercise, so I feel fit.
7 Increase my overall body strength – tone up.
8 Improve on my healthy eating.

9 To run the Norwich Half Marathon

Sunday, 31 May 2009

Session 2


"4min brisk walk 120
20s Jog 133 walk 60s 132
30s 157 137
45s 164 142
60s 171 149
45s 171 149
30s 162 148

20s Jog 141 walk 60s 149
30s 160 151
45s 171 155
60s 177 156
45s 176 151
30s 168 160
5m warm down 141."

Friday, 29 May 2009

Session 1

Marriot Way, Taverham

"Warm up brisk walk 5 mins followed by: -
8 x 20 secs jog with 60 secs walk between. Heart rate during jog 122 – 135.
2 x 20 secs with 40 secs walk between. Heart rates 140 – 142.
4 mins walk.
30 secs jog – 60 secs walk – 145 H/R
45 secs jog – 60 secs walk 150 H/R
60 secs jog – 60 secs walk 152 H/R
45 secs jog – 60 secs walk 150 H/R
30 secs jog – H/R 154
4 mins walk Warm Down"

Tuesday, 26 May 2009

Getting Fit

Visit Neil Featherby at Sportlink in Taverham and discuss getting fit and personal training options.