tries me nuts when people tell me how
lucky I am to be able to run like I do
really luck has nothing to do with it Oh
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some nice drop actually no getting
better at running is about having a plan
and then sticking to it consistently and
methodically and I don't need this TSP
anymore actually it's about not luck
lucky for you I can help because I am a
runner I am a triathlete but I'm also a
running and triathlon coach and PE
teacher of 15 years experience I have
experience of coaching athletes from
absolute Vienna all the way up to people
trying to qualify for Kona and
everything in the middle so here's what
I'm offering you this week it is a
10-week beginner to 5k plan and the
reason that it is ten weeks is I have
already done a six-week plan you can
check it up there but a feedback I've
had from some people is that the jump
from week to week with the six-week plan
is slightly too much for them to be able
to handle at this early stage obviously
there's a lot of people that can but for
those that can't or want to take that
little bit longer which I'd recommend
anyway I've put together a 10-week
training plan just to stretch out a
little bit and give your body that
little bit longer to get used to the
training load what you need to know
before we get into it is that this is
based on a walk run interval type
strategy so if there is a number with a
W after it it means war if there's a
number with an RR for it it means run
simple as that the rest is
self-explanatory let's get into it the
way the plan is set up is by running
alternate days never back-to-back and
you'll always do strength and
conditioning on among
put a workout that works at the top here
Saturday will always be your continuous
run day and generally builds by around
half a kilometre per week for the first
three weeks we're really looking to
build routine and consistency this will
pay huge dividends once we start
cranking up the running distance so for
the first two weeks there's nothing over
four minutes of continuous running it's
only when we get to week three do you
run your first full kilometer each week
after that very gradually builds in
terms of time running again this is
gonna give your body a good chance to
adapt in the final few weeks we'll
really start pushing ourselves now that
the body is ready and there are
continuous efforts of up to 10 minutes
at a time leading you into your 5
kilometer race and that's it
you really can do this right as with
every single one of my training plans
there are a few non-negotiables that you
have to stick to for this to be a
success the first one is make sure that
you stretch after every single session
non-negotiable stretching will help you
recover it will also help you avoid
injury second is make sure that you do
the strength and conditioning workout
because your body's going to be going
through a lot more stress than it
usually would and therefore
strengthening up your muscles will help
them deal with the load that you're
gonna put them under so do not avoid
strength and conditioning the third is
don't have back-to-back run days make
sure there is a gap in between each of
your runs just give your body a little
bit of time to recover as you're
starting your running journey and if you
miss a session it's no big deal
don't try and replace it on another day
when there's a run after it ok one this
session is no big deal
just try not to miss two in a row that
should be the rule the final piece of
advice is please go out there and enjoy
it there is no rush treat this as the
start of a new part of your life so it
doesn't need to be ten weeks and then
you're done
forget it this should be the start of a
long term journey and it really is just
the start so enjoy it take your time
smell the roses all of that jazz and
every week what I intend to do is
provide you with content that will help
this journey whether it be some training
session plans or whether it be some
psychological training tips it's all
aimed at building around this training
plan to help this become a habit and
part of your life so make sure you get
subscribed we've got some really good
stuff coming up see you Sunday
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