Get Running training plan: Week eight

Your goal is in sight: 30 minutes of running non-stop

Congratulations. You are almost there. Photograph: Cyril Byrne / THE IRISH TIMES

Congratulations. You are almost there. Photograph: Cyril Byrne / THE IRISH TIMES

Fri, Aug 1, 2014, 16:45

So, this is it, the final week of your programme. It’s the big one. At the end of this week we run for 30 minutes non-stop. Can you believe it! In fact, many people actually feel more confident at this stage that they will be able to do it, than they felt about running the first 3 minute run. So this week, go out and enjoy your running. You deserve it.

 

Week 8 Tip - What to do after the programme - goal setting

Once you can run for 30 minutes, a whole world of running opens up to you. The most important thing now is to keep up your running and you will know by now what motivates you, so stick at it. The hardest bit was getting going. The easiest bit is to give up. Don’t do it, set yourself a new goal and keep running. You might think of taking part in a local 5k event, or a parkrun. Check out the video.

Week 8 Technique - Arms

So what should we do with our arms when we are running? I bet you probably have not even thought about it. This week I show you some you how to use your arms to make your running stronger and easier. In this week’/s technique video I have some simple tips that will make a big difference.

 

WEEK EIGHT TRAINING PLAN

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 25 minutes made up of a five-minute slow run followed by a five-minute walk followed by a 15 minute run. (Run 5 minutes, walk 5 minutes, run 15 minutes)

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: 30 minutes made up of a nine-minute slow run followed by a one-minute walk. Repeat this three times. (Run 9 minutes, Walk 1 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: 30 minutes slow run. You can do it. (Run 30 minutes)

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

 

Best of luck.