Get Running

Get Running stay on track training plan: Week Five

How to trick you brain into feeling more positive

17/12/2013. - FOR JOHN COLLINS - Running coach Mary Jennings, working with Garvan Murphy and Dylan Murphy of Fast Forward for an online running course for The Irish Times web. Photographer: Dara Mac Dónaill / The Irish Times Dara Mac Donaill Dara MacDonaill
17/12/2013. - FOR JOHN COLLINS - Running coach Mary Jennings, working with Garvan Murphy and Dylan Murphy of Fast Forward for an online running course for The Irish Times web. Photographer: Dara Mac Dónaill / The Irish Times Dara Mac Donaill Dara MacDonaill
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Mary Jennings
Mon May 01 2023 - 13:03

I hope you enjoyed your midterm 5k at the weekend. Now that you are right back into your routine and comfortable over this distance, we will look this week at some of my favourite simple sports psychology tips for runners.

We all have days when we feel as if we are going backwards. Knowing what to do when you feel like that can make you stay stronger for longer. I also introduce some new strength training exercises to our running routine.

Week 5 of the Stay On Track programme.

Keep positive on your run: This week I explain how to remain a positive runner and especially how to trick your brain and your body into feeling more positive and strong when you would rather just stop. We look at running mantras and the power of a smile.

Strength exercises for runners: Becoming a stronger runner, getting faster and avoiding injury can all be helped by a little bit of strength training. Incorporate this into your running routine by trying out three new exercises at the end of your run. Check out the video, in which I explain how to do step-ups, the plank and the wall-sitting exercises.

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Warmup and cooldown: 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 another 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 each week. Spread them out across the week to allow the body to recover.

Week Five Training Plan

Homework 1
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: 30 minutes, or 25 minutes slowly then five minutes faster. Finish by trying out the three new exercises
  3. Cooldown and stretch: Five-minute walk and stretches
Homework 2 (a day or two after Homework 1)
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: 30 minutes of four slow minutes, one fast minute, repeated six times. Finish with the three new exercises
  3. Cooldown and stretch: Five-minute walk and stretches
Homework 3 (a day or two after Homework 2)
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: Your 5k at a comfortable pace. Finish with the three new exercises before your cooldown
  3. Cooldown and stretch: Five-minute walk and stretches

Best of luck.

I’ll be back with you next week to see how you are getting on.

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