Training plan: Week four

Pulling back the distance but time to challenge yourself in a 5k race

Get Running 10K - Week 4

Tue, Apr 15, 2014, 15:43

So here we are, week 4 already, I hope you found your 45 minute run reasonably comfortable. After 3 weeks of increasing up the distance, this week, we actually pull back a bit on distance, and I would like you to run a 5k at the weekend. You can do this in a parkrun, or a race, or else measure the distance closer to home.

Chirunning Technique - Use your Arms: Most of us don’t think about our arms when we run. However, from now on I would like to you think of your arms. Ideally we would like the arms to be nice and relaxed. Imagine you are elbowing someone behind you at waist height. Focus on pushing the arm behind you, and it will come back. If that sounds complicated, check out the video to see how it is done and try it out this week.

Making Hills Easier: Lots of people shy away from hills in their training and then struggle to get up them in an event. This week I show you lots of tips for making hill running easier and more comfortable. Check out the video for all the tips, and I have also written a separate article on hill running which you can read here.

When I chat to you next, you will be halfway through the programme. I hope that means you will have 4 weeks of a training log completed too.

Homework :

We have three runs each week. Spread them out across the week to allow the body to recover.

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 30 minutes run focusing on your arm technique. Finish with Plank Exercise.

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 run on a hilly route. Finish with Plank Exercise.

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

Homework 3 (Weekend)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 5k race or route at home. Track your time. Challenge yourself today. Go on.

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