The programme is specifically designed for the novice runner, if you follow
it and listen to what your body is telling you along the way, we are
confident that you'll have no problems at all.
This programme is ideal for anyone thinking of entering one of our Women's Only 8K races.
|
|
|
|
Sun
|
15 mins BRISK walk. Series of stretching exercises
|
ALL your walking should be BRISK
Please make sure that you do your stretching
Try to do all your jogging this month on grass.
Do not be afraid to listen to your body - now is is not the time to
push yourself through pain - that comes later!
|
|
Mon
|
|
|
Tue
|
5mins walk 5 mins jog 5 mins walk - stretch before and after
|
|
Wed
|
|
|
Thu
|
15 mins BRISK walk. Series of stretching exercises
|
|
Fri
|
|
|
Sat
|
5 mins walk 5 mins jog 5 mins walk - stretch before and after
|
|
Sun
|
|
It is important for you to keep some notes on exactly how you feel
after each session - just a few words will do. It will give me some
idea of how the programme is working.
|
|
Mon
|
20 mins BRISK walk - stretch before and after
|
|
Tue
|
|
|
Wed
|
5 mins walk 5 mins jog 5 mins walk 5 mins jog - stretch before and after
|
|
Thu
|
|
|
Fri
|
20 mins BRISK walk - stretch before and after
|
|
Sat
|
|
|
Sun
|
5 mins walk 5 mins jog 5 mins walk 5 mins jog - stretch before and after
|
|
|
Mon
|
|
|
Tue
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Wed
|
|
|
Thu
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Fri
|
|
|
Sat
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Sun
|
|
|
|
Mon
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Tue
|
|
|
Wed
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
Thu
|
|
|
Fri
|
5 mins walk - 5 mins jog - 5 mins walk - 5 mins jog stretch before and
after
|
|
Sat
|
|
|
Sun
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
|
Mon
|
|
|
Tue
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
Wed
|
|
|
Thu
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
Fri
|
|
|
Sat
|
5 mins walk 20 mins jog 5 mins walk - stretch before and after
|
|
Sun
|
|
This week we are going to introduce some runs that are a little
harder. It is important that you listen to your body and do not run
the hard sessions too hard.
These runs are oncluded now because your body should be ready to
increase the workload GRADUALLY
|
|
Mon
|
5 mins walk 5 mins jog 5 mins a little harder 5 mins jog 5 mins walk -
stretch
|
|
Tue
|
|
|
Wed
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
Thu
|
|
|
Fri
|
5 mins walk 15 mins jog 5 mins walk - stretch before and after
|
|
Sat
|
|
|
Sun
|
5 mins walk 5 mins jog 5 mins a little harder 5 mins jog 5 mins walk -
stretch
|
Try and vary your runs. If you have parkland, canals or open
countryside then do utilise these facilities. Variety really is the
spice of life and will prevent boredom setting in.
|
|
Mon
|
|
|
Tue
|
5 mins walk 20 mins jog 5 mins walk - stretch before and after
|
|
Wed
|
|
|
Thu
|
5 mins walk 5 mins jog 5 mins a little harder 5 mins jog 5 mins walk -
stretch
|
|
Fri
|
|
|
Sat
|
5 mins walk 25 mins jog 5 mins walk - stretch before and after
|
|
Sun
|
|
|
|
Mon
|
5 mins jog 5 mins a little harder, 5 mins jog, 5 mins a little harder 5
mins jog - stretch
|
|
Tue
|
|
|
Wed
|
25 mins jogging - stretch before and after
|
|
Thu
|
|
|
Fri
|
5 mins jog 5 mins a little harder, 5 mins jog, 5 mins a little harder 5
mins jog - stretch
|
|
Sat
|
|
|
Sun
|
30 mins jogging - stretch
|
This week we are going to introduce a session that many top distance
runners use as a way of increasing their speed - it is know as
Fartlek. This is Swedish for speedplay and this is exactly
what you do. You run fast when you feel like it and for as short or
far as you can. It needs to be a little more disciplined than this so
we have structured it to begin with so that you understand
how it
works.
|
|
Mon
|
|
|
Tue
|
5 mins jog 1 min faster 3 mins jog 2 mins faster, 5 mins jog, 3 mins
faster 5 mins jog stretch before and after
|
|
Wed
|
|
|
Thu
|
25 mins jogging - stretch
|
|
Fri
|
|
|
Sat
|
30- mins jogging stretch
|
|
Sun
|
5 mins jog 5 mins a little harder, 5 mins jog, 5 mins a little harder 5
mins jog - stretch
|
If you find at this stage that things are too easy then you can
increase you steady runs - but by no more than 5 mins than that stated
in the programme
|
|
Mon
|
|
|
Tue
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Wed
|
|
|
Thu
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Fri
|
|
|
Sat
|
5 mins walk 10 mins jog 5 mins walk - stretch before and after
|
|
Sun
|
|
|
|
Mon
|
35 mins jogging - stretch
|
|
Tue
|
|
|
Wed
|
5 mins jog 5 mins a little harder, 5 mins jog, 5 mins a little harder 5
mins jog - stretch
|
|
Thu
|
|
|
Fri
|
35 mins jogging - stretch
|
|
Sat
|
|
|
Sun
|
5 mins jog 30 seconds faster 2 mins jog, 1 min faster, 3 mins jog, 2
mins faster 5 mins jog. REPEAT - stretch
|
|
|
Mon
|
|
|
Tue
|
20 mins jogging - stretching
|
|
Wed
|
|
|
Thu
|
20 mins. Jogging - stretch
|
|
Fri
|
|
|
Sat
|
|
