As you still with us? I hope so. Well done to everyone who is still making the time for the running. It’s so easy to make excuses, so give yourself a pat on the back.
It supposedly takes three weeks to form a habit. If that’s true, then you have just got yourself a running habit. Well done.
If you have dropped off and lost your initial enthusiasm, don’t just give up. Start back again at a week where you felt comfortable and pick up the programme from there. If you stop now you will find it much harder to start back up again in the future.
This week, we take a step back in our midweek runs to consolidate what we have already achieved. We are all set then for the big one - a 10-minute run at the weekend. I promise you are well able to do the 10 minutes if you have all the other runs in your legs. Take longer walking breaks if you need to, but just stick with our usual rules, go slowly, run tall and believe that you can do it.
Motivation: If you are spending more time thinking about going for a run than actually getting out there, take a look at the video which gives some top tips for motivation.
Posture: We get started this week on the ChiRunning Technique tips. Firstly, we look at running posture and how this can help our breathing, our lower back and take pressure off the legs. Take a look at the video to see how it is done.
Week Four Training Plan
Homework 1
- Warmup: Take a five-minute brisk walk
- Run/walk session: 24 minutes, made up of a six-minute slow run followed by two-minute walk. Repeat three times. (Run 6 minutes, walk 2 minutes, 3 times)
- 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: 24 minutes, made up of a five-minute slow run followed by a one-minute walk. Repeat this four times. (Run 5 minutes, Walk 1 minutes, 4 times)
- 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: 30 minutes, made up of a ten-minute slow run followed by a five-minute walk. Repeat this two times. (Run 10 minutes, Walk 5 minutes, 2 times)
- Cooldown and stretch: A five-minute walk and three stretches
Best of luck.
