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Wed, May 18, 2022

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Get Running: Stay on Track is an eight-week course for anyone who can squeeze a 30- to 40-minute run into their busy life three times a week, but who needs a kickstart to get going, and support when they run out of excuses. Welcome to Get Running Stay On Track delivered by The Irish Times in association with ForgetTheGym.

Stay On Track Week One

It’s all about getting started this week and working out where you are right now in terms of pace and distance.

Get Training

Get Running training plan: Week 1 Get Running training plan: Week 1

Stay on track to strengthen your 5k

Get Inspired

You always feel better after a run: you just need to start
Photograph: Kate Geraghty Irish Times Tracking time and distance on your run

Stay On Track Week Two

This week we bring variety into our runs by discussing speed, running surfaces and new routes. We also talk about 5k races and Mary’s favourite tool for keeping you on course – your training diary.

Get Training

Get Running training plan: Week 2 Get Running training plan: Week 2

Variety is the key to maintaining your interest and making you stronger

Get Inspired

The grit doctor says: ‘Remind yourself through your gritted teeth that none of it is supposed to be easy.’ Photograph: Thinkstock The Grit Doctor: Fall by the wayside; then get up and fall in love all over again
Add variety to your runs by running on different surfaces: grass, sand and trail can all make a pleasant change from a footpath.  Photograph: Thinkstock Make a date with your training diary

Stay On Track Week Three

This week, we pay special attention to your breathing and running posture. These tips can make an enormous difference to how comfortable your runs will feel. We also add more variety into our runs by adding a new type of speedwork. And have a special bonus video on stretching to keep you all mobile and injury free.

Get Training

Get Running training plan: Week 3 Get Running training plan: Week 3

Running posture, breathing and building a little speed

Get Inspired

Posture is vital, so keep yourself tall and use your skeleton Breathe easily, run faster, write freely and practise
Sonia celebrates silver in the 5000m final at 2000 Olympic Games in Sydney. Photograph: Stu Forster /Allsport Seven years on, and Sonia’s silver shines

Stay On Track Week Four

It's time for you to try out a 5k timed run or race and see how you get on, after four weeks of training. We will also have some fun with our midweek runs as we introduce Fartlek training and we also use a Chirunning technique tip that will help your breathing and posture. You’re halfway through, so well done!

Get Training

Get Running training plan: Week 4 Get Running training plan: Week 4

Mix it up with fun and Fartlek, and finish the week with a timed run

Get Inspired

Mary Jennings: ‘Don’t compare yourself with other runners. You are running your own race. Your target is to reach your goal, not theirs. Photograph: Eric Luke Top 10 tips for your first 10km race
Every weekend, parkrun events take place all over the country; this fun, timed 5k is a perfect way to chart your progress. Photograph: Neil Hall/Reuters Four weeks in: time for a 5k challenge
  • Beginners
  • Stay on track
  • Advanced
Sign up to receive our original eight week Beginner course to get running!
Please update me on features, events, exclusive offers and competitions from The Irish Times
Sign up to receive the Stay on Track eight week programme to keep running!
Please update me on features, events, exclusive offers and competitions from The Irish Times
Sign up to join our 10km Advanced running course
Please update me on features, events, exclusive offers and competitions from The Irish Times
Back to GR
Get Tracking Download and print the Get Running Training Log to track of your progress
Got Questions? Submit your queries and our team of experts will answer them during our live sessions
Disclaimer: Running is a strenuous activity and is not without risk.  Before embarking on this or any other exercise programme you should consult with your doctor.  By participating in the programme you acknowledge that The Irish Times, ForgetTheGym or their agents cannot be held liable for any injuries or other problems that may occur as a result.
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