Get Running training plan: Week two

Bringing it up to four minutes running, but remember keep it slow

Get Running Week 2 - Overview

Fri, Jan 17, 2014, 16:29

Are you ready for week two?

This week we continue with three more sessions. The format is similar to last week, we just add in a few extra minutes of jogging.

 

Accountability: Already you may feel like you are making excuses, and spending time talking yourself out of going for a run. Get your friends and family to support you, and encourage you to keep up the programme. Another great tool to keep you accountable is a training log. You can find one to download on the website, so print it out, and fill in your details after every run. See this week’s tip video for more details.

Breathing: I cannot stress enough the fact that you need to go at a pace which is comfortable. Use your breath to remind you if you are going too fast. If you are getting breathless or uncomfortable, slow right down, and focus on breathing out. This will help you recover and relax. You can also take longer walking breaks. There is no pressure to go fast. Just relax, go at a slow comfortable pace, and enjoy. See this week’s third video for more details.

 

WEEK TWO TRAINING PLAN

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 20 minutes made up of a three-minute slow run followed by two-minute walk. Repeat four times. (Run three minutes, walk two minutes, two times)

3) Cooldown and stretch: Five minute walk and three stretches

Homework 2 (Wednesday or Thursday)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 18 minutes made up of a four-minute slow run followed by a two-minute walk. Repeat this three times. (Run 4 minutes, Walk 2 minutes, 3 times)

3) Cooldown and stretch: Five-minute walk and three stretches

Homework 3 (Weekend)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 20 minutes made up of a four-minute slow run followed by a one-minute walk. Repeat this four times. (Run four minutes, Walk one minute, four times)

3) Cooldown and stretch: A five-minute walk and three stretches

Please look over the videos before you start, and remember, you are well able to do it, you just need to go at a pace that is comfortable. If in doubt, slow down. Best of luck.