Sunday, September 1, 2013

Week 5 Beginners Training Plan for the Ratoath 5km on 15th Sept 2013

Goal: Run/walking the Ratoath 5km on the 15th Sept and feeling great after it.
It's great to see the signs going up advertising the Race make sure to get your registration in nice and early to save yourself a few euro and to be in the first 300 registered, assured of getting your race mug. 
We have great sponsors this year specially Conway's Spar on the Fairyhouse road our main sponsor. Please be sure to drop in and give them your support and let them know that you appreciate their sponsorship for this local event and your local athletic club. 

Rest or if feeling good from yesterday's run - 5mins walk, 8 x (2 min run, 1min walk), 5 mins walk. remember the cues above "Stand tall, quick short light strides, no plodding"  if you find your cadence slowing, your shoulders dropping STOP re focus both your mind and body and start again. 33mins total

Tuesday - Rest

3min Walk, 4 x(5 min run, 1min walk), 5mins walk to finish.31mins total 

Your body should be getting very used to the 1min walks and recovering well even following the 5mins of running. As always if 5mins of quick light running is too long for you now just reduce the run portion to suit where you are at. Most people will eventually find a balance point where they can have a comfortable run walk ratio that works for them and with it they can keep going for as long as they like. You might discover that after the run portion you find yourself looking at the same few meters ahead of you, that the walk allows you to bring your gaze up and see around you. If this is happening you might be getting caught up in the run and not standing tall, with relaxed shoulders, so refocus on your posture and enjoy where you are as you run. :)

Thursday - Rest

Same as Wednesday
Saturday - Rest

Here we'll start the session with a run right from the start just to see how it feels for you. Can you get into your rhythm straight away or do you need the short walk to loosen up slightly? 
Long run Sunday. 
3 mins Run 1 min walk, 6 x (5 min run, 1 min walk), 5 min walk to finish. 39 mins total. As an alternative you can divide the run differently if you are feeling very comfortable with the 5 min runs you might like to see how running for longer feels for you so in this case try 3 min run with 1 walk then 3 x (10 min run, 2 min walk), with 5 min walk to finish. 42 mins total. Try and find for yourself the run/walk ratio that works best for you.

We're in the closing stretch now with just 2 weeks to go and hopefully by now you will be feeling confident that you will be able to finish the 5km feeling great after it, as per our original goal.

Ratoath AC accept no liability for any accident or injury howsoever caused while using this plan. As always please check with your doctor prior to beginning any strenuous exercise and listen to your body as you exercise and stop if you begin to feel unwell, dizzy etc. Always bring some form of id with you with an emergency contact number.

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