We hope last week’s training went to plan. Remember, if you struggle with the homework, repeat that week again. You should move on to the next week only when you feel comfortable with the week you have finished. There is no rule that you have to complete the programme in the eight weeks, so be sure to work at your own pace. And if you wish to spread it out over a longer period, that’s no problem.
Start your training diary: Get going with your training diary. Fill in last week’s runs, and set out your plan for the week ahead. Update it regularly. It’s so easy to talk ourselves out of a run if we are not accountable. Write down your running commitments in your training diary, and you are much more likely to get out there. Treat each run as if it is a diary appointment with someone else. Download our Training Diary, or use a notebook.
Sign up to a 5k: Have a look around for some upcoming 5ks or parkruns. Add these dates to your training diary too. Ideally, aim for a 5k in Week 4 and Week 8 of the programme.
Add speed to the end of your run: Let’s experiment with speed a little this week in our runs. Most of us have one pace that we stick to. This week, add a few faster minutes to the end of your runs and notice the difference.
Add variety to your run: Variety is the key to keeping your running interesting and to making you stronger. If you do the same run, at the same pace, in the same location, your body will get used to it, and your training will stagnate. Think about how you can add some variety to your runs this week. Reverse your usual route, run with a friend or try a new running surface, and see how it feels.
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 also to walk for five minutes to cool down. After your run, please also do the three stretches in the Week One video. Holding each for 30 seconds will help loosen out the muscles that tightened up while you were running.
Homework: We will have three runs each week. Spread them out across the week to allow the body to recover.
Week Two Training Plan
Homework 1
- Warmup: A brisk five-minute walk
- Run/walk session: A 25-minute run on a new route. Try somewhere different.
- Cooldown and stretch: A five-minute walk and three stretches
Homework 2 (a day or two after Homework 1)
- Warmup: A brisk five-minute walk
- Run/walk session: A 30-minute run, with the last three minutes at a faster pace
- Cooldown and stretch: A five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
- Warmup: A five-minute brisk walk
- Run/walk session: A 30-minute run. Track it and make a note of the distance
- Cooldown and stretch: A five-minute walk and three stretches
Best of luck. I’ll be back with you next week to see how you are getting on.
