So here we are, Week Four already. I hope you found your 45-minute run reasonably comfortable. After three weeks of increasing 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 four 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.
Week Four Training Plan
Homework 1
- Warmup: Take a five-minute brisk walk
- Run/walk session: 30 minutes run focusing on your arm technique. Finish with Plank Exercise
- Cooldown and stretch: Five minute walk and three stretches
Homework 2 (a day or two after Homework 1)
- Warmup: A five-minute brisk walk
- Run/walk session: 30 minutes run on a hilly route. Finish with Plank Exercise
- Cooldown and stretch: Five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
- Warmup: A five-minute brisk walk
- Run/walk session: 5k race or route at home. Track your time. Challenge yourself today. Go on
- Cooldown and stretch: A five-minute walk and three stretches
