I hope you enjoyed Week Seven. Less than two months ago we asked you to get moving, dust off your running shoes and make the effort to stay running for the eight weeks of the programme.
Well done to everyone who made the effort and can now feel the difference. We all know how easy it is to give up on a challenge, so I would like to congratulate everyone who has persevered through rainy days and all the rest of the running excuses.
It all now comes together this week for our final 5k run.
Take the time to reflect: Now is the time to look back over what you have achieved in the past eight weeks. Review your training log and see how you have progressed. If you have taken the time to write in detail in your training diary, you will really enjoy the read. Make of a note everything you have learned about yourself and your running. Notice how much stronger and confident you are compared with eight weeks ago. From speed to hills, technique to mental training, we have covered a lot.
Get ready for your weekend run: Before you run the final 5k of the programme, think back over previous 5ks and the lessons you have learned from them. No matter how prepared we are, it is normal to feel nervous or anxious. You must believe that your body can do it and then you might just surprise yourself on the day. Think about everything you now know that you didn’t even thing about eight weeks ago. You are a stronger runner and you have got to tell yourself you are; otherwise those negative voices will creep back into your head.
Celebrate your success: You have worked hard. It would have been very easy to give up at any point in the past eight weeks. This weekend’s long run is your reward for all your hard work. Go out, run, smile and enjoy every minute of it. You deserve it. Mark the day and reward yourself for your dedication. Invest in some running gear, get a sports massage or maybe even celebrate with something not related to running at all.
Be sure to warm up with a brisk five-minute walk before you start to run. At the end of your run, I would like you to walk for five minutes to cool down. After your run please follow the stretching video from Week Three which reminds you of all the stretches.
Homework: We will have three runs this week. Spread them through the week to allow your body to recover.
Week Eight Training Plan
Homework 1
- Warmup A brisk five-minute walk
- Run/walk session A 30-minute Fartlek run. You make the rules. Along the route stop occasionally to do some exercises: step-ups, planks and lunges. Vary your pace as you wish and decide to make the run as enjoyable, fun and unpredictable as you can.
- Cooldown and stretch A five-minute walk and stretches
Homework 2 (a day or two after Homework 1)
- Warmup A brisk five-minute walk
- Run/walk session A 20-minute run on an easy route. Run slowly and practise the technique tips. Save any speed for this weekend’s run. Finish with three exercises.
- Cooldown and stretch A five-minute walk and stretches
Homework 3 (a day or two after Homework 2)
- Warmup A brisk five-minute walk
- Run/walk session Your end-of-term 5k time trial. Choose a local race, a parkrun or a pre-mapped run from home. Warm up well and go for it. Finish the programme in style
- Cooldown and stretch A five-minute walk and stretches
Well done, you have completed the eight-week programme.
Give yourself a pat on the back.
