Fit4Life: Couch to 5K Beginner-Intermediate -Advanced programme
8 week training programme
Training Times: Monday 8-9pm, Wednesday 8-9pm, Friday
9.30am-10.30am
Where: Ratoath athletic track at Jamestown (grass track) beside
Ratoath College
When:
Monday 16th July – Saturday 8th September
2018
Ratoath AC 5K: 8th September 2018 – Ratoath
AC annual 5K road race in conjunction
Ratoath AC
half marathon at Fairyhouse Racecourse
Cost: €35 non-members (includes 8 week training
programme, entry to 5k, Race t-shirt medal and goodie bag
(Couch25k training programme – free to club members. Race
entry fee €15)
Registration: Conways SPAR, Fairyhouse Road, Thursday 12th July and Fri 13th from7pm-9pm
On-Line Registration: https://register.primoevents.com/ps/event/RatoathHalfMarathon5kFunRun/
Suitable for all levels of exercise ability including
walkers, joggers and beginner/intermediate/advanced runners.
Adults & Older teenage children age 16+
8 week programme – (Coaches will wear Coloured Bibs
for each of the Groups below)
·
Walk
Programme - (Yellow Group)
– For those who just want to walk 5k
- Beginner programme - (Green group) – For those
who want to walk/run 5k in 8 weeks
- Intermediate programme
- (Blue Group) –
For those who aim to run the complete 5k in 8 weeks
- Advanced programme – (Red group) –Aim is to
increase current pace and comfort in running 5k
Most
people think they cannot run, simply because they try to run too fast when they
start running for the first time. SLOW DOWN!!…
Talk Test
– you should be able to talk comfortable during easy runs
Don’t do too much too soon!! We want everyone to leave
each session at the beginning feeling that they could do a little more, and not
be too wrecked that they never want to come back again!!
Even if
you feel that you want to do more, don’t… Let your body build up gradually and
enjoy your training. If you do too much too soon, you will be put off coming to
training again as you will feel it is too difficult. More importantly, you risk
getting injured.
Two or
Three days a week is enough to run at the beginning. You must do a minimum of
two if you want to improve and be able to enjoy the programme. Beginners are
not advised to run any more than Three days a week as your body needs time to
repair and recover. If you feel you want to do more training, try some cross
training (Swimming, Cycling, Yoga or some strength training. There are plenty of
options around the village and local areas).Pilates are also a very good
compliment to running which will help flexibility and strength. Please do not
try to run every day.
If you do
not feel well during training or are dizzy, faint, have pain in chest or heart etc.
please stop training and consult your doctor before continuing with training.
If you
have any medical condition that can affect you while training please bring this
to the attention of the leader of your group or the person you register with so
we are aware of it.
This will
be kept in strict confidence. If you have any concerns regarding your health it
would be in your best interest to see your doctor before starting a new
training programme.
Frequently
asked questions
It’s years
since I ran or I have never run before. Will I be too slow??
DEFINITELY NOT!! This is the most common worry. Please
understand that pace or times are simply not an issue in the Walkers, Beginners
& Intermediate Groups.
This training programme is suitable for all, no matter
what age or ability. The coaches are there to answer questions as well as help
and encourage. The only thing you need is a bit of determination!! Your fitness
and confidence will build over the 8 weeks and you WILL DEFINITELY be well able
to do a 5K.Remember… Whether you finish your 5K in 25minutes, 45 minutes, 60
minutes or whatever time…ITS STILL YOUR 5K AND WILL BE A GREAT ACHIEVEMENT!!
What Clothes do I wear?
Your body
will heat up and it becomes very uncomfortable trying to run in lots of heavy
layers of jumpers/jackets/heavy track suit bottoms etc. The lighter you feel
with clothes the better you will feel while running. Bring a rain jacket.
What type of Running Shoes should I wear?
You don’t
need expensive runners. Proper running shoes though are essential. Court shoes
are too hard and there is no give in them for jogging.
Please note - No football boots or shoes with studs
allowed on the running track.
Is there any Car Parking facilities?
There is
limited car parking available but we would request for as many people as
possible to walk if you are living near to the track, or car pool if possible.
As Parking is limited and we wish to reduce as much traffic as possible for the
local residents. The walk to and from the track will be a good warm up and cool
down and can be used as part of your training and dynamic stretching routine.
What do I do with my Keys?
Please do
not leave car keys lying around. There are opportunist burglars stalking all of
our sports grounds/shopping areas etc. Don’t leave bags, phones or valuables
visible in cars. There is nowhere to leave keys so please just carry your car
key in a zipped pocket while you train. Running shorts and leggings all
generally have a zipped pocket in them
Should I bring a Drink?
Try to
hydrate well during the day so you will not need to stop to drink water while
you are training. We strongly encourage you to take a drink to training with
you to rehydrate at the end of your session. You can stop to take a drink at any time
during the session if required. During the good weather some people need to
take a drink so please do not hesitate to take drink stops if required. If you
hydrate well all day long, you will rarely need it during your 5k training.
When should I eat on training days?
Try not to
eat too soon before training as you will probably get a stitch during your
session. If you could eat within 15 to 20 minutes after training, that will
help the body repair itself after training and enhance recovery.
Do I really need to Warm up and stretch before
training begins?….Yes. Do not begin your training without
warming up and stretching lightly first.
Warm up can be 5 minutes fast walking and light stretches. If you try to
stretch cold muscles you can easily injure yourself. If you try to train
without warming up and stretching you highly risk injury. If you are late to
training, take time to warm up and join in later. It is also very important to
stretch well after training. Stretching after training will also increase
flexibility in your muscles and joints.
Remember– the hardest part is always getting off the
couch and leaving the house!! The most rewarding part is coming back in after
doing your training knowing that the couch didn’t win, especially on cold or
rainy nights!!!
Most Important - Have fun… it will make the whole
experience more pleasant.
Get out of the house, meet new people, make new
friends or bring old friends too.
