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	<title>leggit.co.uk &#187; Training Programme</title>
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		<title>Sam&#8217;s Running Diary &#8211; Training for the London Marathon Week 5</title>
		<link>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-5/</link>
		<comments>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-5/#comments</comments>
		<pubDate>Tue, 09 Feb 2010 19:08:11 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Marathon]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=2143</guid>
		<description><![CDATA[Week 5
Well I’m certainly starting to feel the pain on Mondays after my long distance runs on Sunday mornings. This week I managed 12 miles on Sunday but really paid for it on Monday as my legs were pretty stiff. 
I tend to get a tight IT Band (Iliotibial band) which can give me knee [...]]]></description>
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		<title>Sam&#8217;s Running Diary &#8211; Training for the London Marathon Week 4</title>
		<link>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-4/</link>
		<comments>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-4/#comments</comments>
		<pubDate>Sun, 31 Jan 2010 14:14:04 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Charity]]></category>
		<category><![CDATA[Marathon]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=2138</guid>
		<description><![CDATA[Week 4
The blisters on the bottoms of my feet haven’t gone away so I’ve decided to bite the bullet and invest in some new trainers before they get any worse. 
I over-pronate when I run (the outer part of the sole of my foot hits the floor before the rest of my foot) which means [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Sam&#8217;s Running Diary &#8211; Training for the London Marathon Week 3</title>
		<link>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-3/</link>
		<comments>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-3/#comments</comments>
		<pubDate>Sun, 24 Jan 2010 14:08:37 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Marathon]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=2135</guid>
		<description><![CDATA[Week 3 
Well, the Sunday run went loads better than expected, running around the Shropshire countryside was really pleasant and a nice change of scenery from my training so far. I was meant to do 6 miles at an easy pace and whilst the pace was easy, we unfortunately got lost and accidently ended up [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Sam&#8217;s Running Diary &#8211; Training for the London Marathon Week 2</title>
		<link>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-2/</link>
		<comments>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-2/#comments</comments>
		<pubDate>Sun, 17 Jan 2010 20:11:40 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Marathon]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=2128</guid>
		<description><![CDATA[Week 2

Well, if the snow wasn’t a pain towards the end of last week it certainly is this week, cold, wet and now icy and slushy; my Monday lunchtime run took a lot of motivation. 
Starting to get the hang of Tempo runs now. This is a 30 minute run split into four 7 ½ [...]]]></description>
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		<title>Sam&#8217;s Running Diary &#8211; Training for the London Marathon Week 1</title>
		<link>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-1/</link>
		<comments>http://www.leggit.co.uk/sams-running-diary-training-for-the-london-marathon-week-1/#comments</comments>
		<pubDate>Sun, 10 Jan 2010 20:09:10 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Training]]></category>
		<category><![CDATA[Marathon]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Trainers]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=2125</guid>
		<description><![CDATA[Week 1
Well after a lazy and not particularly healthy December, this week has certainly kicked me back to reality!
Back to work and back to training all in one day luckily our Intermediate Training guide was relatively kind on the first day with no distance limit, just a 30 minute run at a medium pace on [...]]]></description>
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		<title>Cardiff Half Marathon 2009 &#8211; only 8 weeks to go!</title>
		<link>http://www.leggit.co.uk/cardiff-half-marathon-2009-only-8-weeks-to-go/</link>
		<comments>http://www.leggit.co.uk/cardiff-half-marathon-2009-only-8-weeks-to-go/#comments</comments>
		<pubDate>Sat, 22 Aug 2009 09:57:12 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[1/2 Marathon]]></category>
		<category><![CDATA[Charity]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Running Races in Cardiff]]></category>
		<category><![CDATA[Running Races in South West]]></category>
		<category><![CDATA[Running Races in Wales]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=1532</guid>
		<description><![CDATA[Cardiff Half Marathon 09 is set to take place on 18th October 2009 at 9am and the route has now been finalised. With just 8 weeks of training time left &#8211; it&#8217;s time to get cracking!

The race starts at King Edward VII Avenue near City Hall, then heads towards Cardiff Castle. Participants run through Cardiff [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>Run a Half Marathon in less than 1hour 50minutes &#8211; FREE Training Programme</title>
		<link>http://www.leggit.co.uk/run-a-half-marathon-in-less-than-1hour-50minutes-free-training-programme/</link>
		<comments>http://www.leggit.co.uk/run-a-half-marathon-in-less-than-1hour-50minutes-free-training-programme/#comments</comments>
		<pubDate>Sat, 09 May 2009 16:19:50 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[Events]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[Half Marathon]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Jog]]></category>
		<category><![CDATA[Jogging]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=571</guid>
		<description><![CDATA[NEW TRAINING GUIDE RELEASED If you are already comfortable in running a 1/2 marathon distance its important to keep your training varied and to give yourself fresh new challenges to prevent you from becoming de-motivated. Leggit&#8217;s latest Half Marathon Training Programme gives you the structure you need to complete a half marathon in less than [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Run 10K in less than 45 minutes!</title>
		<link>http://www.leggit.co.uk/run-10k-in-less-than-45-minutes/</link>
		<comments>http://www.leggit.co.uk/run-10k-in-less-than-45-minutes/#comments</comments>
		<pubDate>Thu, 07 May 2009 22:08:56 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[10K]]></category>
		<category><![CDATA[Events]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Jog]]></category>
		<category><![CDATA[Jogging]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=566</guid>
		<description><![CDATA[NEW TRAINING GUIDE RELEASED&#8230; Intermediate 10K Training programme to help you run 10K in less than 45 minutes! As the summer months are approaching and more and more 10K running events being held; many runners are starting to think about beating their personal best running times, and taking their training and running speeds to the [...]]]></description>
		<wfw:commentRss>http://www.leggit.co.uk/run-10k-in-less-than-45-minutes/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Run 5K in under 30 minutes</title>
		<link>http://www.leggit.co.uk/run-5k-in-under-30-minutes/</link>
		<comments>http://www.leggit.co.uk/run-5k-in-under-30-minutes/#comments</comments>
		<pubDate>Wed, 06 May 2009 22:35:44 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[5K]]></category>
		<category><![CDATA[Events]]></category>
		<category><![CDATA[Exercise]]></category>
		<category><![CDATA[Intermediate]]></category>
		<category><![CDATA[Jog]]></category>
		<category><![CDATA[Jogging]]></category>
		<category><![CDATA[Races]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=535</guid>
		<description><![CDATA[NEW TRAINING GUIDE RELEASED &#8211; If you&#8217;re already experienced when it comes to running a 5K distance but are looking to improve you running speeds, our brand new training programme could be just what you&#8217;re looking for. Our brand new Intermediate 5K Running Programme is specifically designed to help you run 5K or 3 miles [...]]]></description>
		<wfw:commentRss>http://www.leggit.co.uk/run-5k-in-under-30-minutes/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Beginner&#8217;s Training Guide</title>
		<link>http://www.leggit.co.uk/beginners-training-guide/</link>
		<comments>http://www.leggit.co.uk/beginners-training-guide/#comments</comments>
		<pubDate>Sun, 26 Apr 2009 13:34:35 +0000</pubDate>
		<dc:creator>leggit</dc:creator>
				<category><![CDATA[Training]]></category>
		<category><![CDATA[Beginners]]></category>
		<category><![CDATA[Jog]]></category>
		<category><![CDATA[Jogging]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Training Programme]]></category>

		<guid isPermaLink="false">http://www.leggit.co.uk/?p=357</guid>
		<description><![CDATA[NEW TRAINING GUIDE RELEASED - Brand new training guide released specifically for those who have just started running or are thinking about starting running. Whether you&#8217;ve never run before, or are trying to get back into running aftere a break due to injury or personal circumstances, this programme is a step by step guide designed [...]]]></description>
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		<slash:comments>0</slash:comments>
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