I hope that you're not too achy after this morning! We managed to run-walk 2.5 miles in a little over 30 minutes, which was fantastic. The first run is definitely the hardest and the fact that you put so much effort into all of the running sections - even though it was hard at times - was inspiring. As I said this morning, make sure that you take tomorrow as a rest day. It's really important to give your body a chance to recover after you've been for a run, so if you're going to go out running again this next week, leave it until Tuesday at the earliest.
I'm also including the plan that I used for today's session. If you'd like to repeat this at least once, preferably twice during the week, then that will set you up well for next Sunday. If you haven't time to get out running, do try to find some kind of cardio activity to take part in during the week - cycling, walking, swimming etc are all good - as staying active will really help to keep on building your fitness, which will also help you with your running.
Week 1
Begin with a brisk five-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes (you will do 8 blocks of running altogether). Finish with a 5 minute cool-down walk. Use a watch or an app on your phone to keep track of the time so that you know when to run and when to walk. If you want to record your run, then an app like Strava, RunKeeper, MapMyRun or Endomondo are all free and easy to use on your mobile phone. We have a Notts Women Runners group on Strava if you want to join us!
Do this 3 times during week 1 - we've already done one session, so only two to go!
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
60 seconds
|
6 mins
|
Brisk walk
|
1.5 minutes
|
7.5 mins
| |
2
|
Running
|
60 seconds
|
8.5 mins
|
Brisk walk
|
1.5 minutes
|
10 mins
| |
3
|
Running
|
60 seconds
|
11 mins
|
Brisk walk
|
1.5 minutes
|
12.5 mins
| |
4
|
Running
|
60 seconds
|
13.5 mins
|
Brisk walk
|
1.5 minutes
|
15 mins
| |
5
|
Running
|
60 seconds
|
16 mins
|
Brisk walk
|
1.5 minutes
|
17.5 mins
| |
6
|
Running
|
60 seconds
|
18.5 mins
|
Brisk walk
|
1.5 minutes
|
20 mins
| |
7
|
Running
|
60 seconds
|
21 mins
|
Brisk walk
|
1.5 minutes
|
22.5 mins
| |
8
|
Running
|
60 seconds
|
23.5 mins
|
Brisk walk
|
1.5 minutes
|
25 mins
| |
Cool down walk
|
5 minutes
|
30 mins
|
If you've any questions about what we've covered this week, do drop me an email to nottswomenrunners@gmail.com
In the meantime, if you haven't joined our Notts Women Runners group on Facebook, please do! There's lots of support and advice to be had in the group and you'd be more than welcome to join. You can find us at http://www.facebook.com/
Enjoy what remains of your weekend and I'll see you next Sunday - 11am at the same place where we gathered today!
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