Get Running training plan: Week 5

 

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.

Goals for Week 5
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.

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 2, 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.

Monday or Tuesday
Warmup: A brisk five-minute walk
Run/walk session: 30 minutes of 25 minutes slowly then five minutes faster. Finish by trying out the three new exercises
Cooldown and stretch: Five-minute walk and stretches

Wednesday or Thursday
Warmup: A brisk five-minute walk
Run/walk session: 30 minutes of four slow minutes, one fast minute, repeated six times. Finish with the three new exercises. Cooldown and stretch: Five-minute walk and stretches

Weekend
Warmup: A brisk five-minute walk
Run/walk session: Your 5k at a comfortable pace. Finish with the three new exercises before your cooldown
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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