Get Running training plan: Week six

Focus on how much you’ve progressed in the last five weeks

Mary Jennings: “Look at how much you have changed, and remember that when you are out on your runs this week”.  Photographer: Dara Mac Dónaill / The Irish Times

Mary Jennings: “Look at how much you have changed, and remember that when you are out on your runs this week”. Photographer: Dara Mac Dónaill / The Irish Times

Fri, Aug 1, 2014, 16:44

This week we run for 20 minutes. Yes, it’s true, and yes, you are well able for it. Remember only five weeks ago you were running just one minute - and that was a big deal. Look at how much you have changed, and remember that when you are out on your runs this week. You are so lucky to be in a position to do this, there are plenty of people who would love to be in your shoes, so get out there and keep running.

If you have any doubts, I have created a video this week to show you what I do myself if I am feeling negative before or during a run. Like so many other things, if you can believe you can do it, the body will be much more likely to persevere. Keep positive in your head, and the legs will follow. Be grateful you can do this. No one is making you do it - you are in a lucky position to be able to be out there. Enjoy it. Watch the video for all the tips.

One really great trick comes from the Chi running technique,which is the concept of Ychi. Imagine there is a string from your chest, almost like an elastic cord that is pulling you forward. Anything we can do to take the effort out of running is a good thing, so try this out, especially when you are tired. Watch the video to show how it’s done.

WEEK SIX TRAINING PLAN

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 30 minutes made up of a twelve-minute slow run followed by a three-minute walk. Repeat two times. (Run 12 minutes, walk 3 minutes, 2 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: 28 minutes made up of a six-minute slow run followed by a one-minute walk. Repeat this four times. (Run 6 minutes, Walk 1 minutes, 4 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 made up of a five-minute slow run followed by a five-minute walk followed by 20 minute slow run. (Run 5 minutes, Walk 5 minutes, run 20 minutes)

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

Best of luck..