Stretches and warming up
Now that we're gradually starting to build up our running, I thought it would be good to share with you some of the stretches you might think of doing at the end of your runs - see the end of this post. They cover various different muscles and they are what are called static stretches, i.e. you stay in one place while you're stretching that muscle. If you want to stretch before a run, then it would dynamic stretches (i.e. you're moving while you stretch) that you should think of doing. However, at the moment, we are warming up by doing a nice brisk walk and that's plenty for the start of your run... so we won't worry about dynamic stretches yet!
Rest days
As with last Sunday, you worked really hard this morning - each run interval was 50% longer than we were doing the previous week so it's extra important to give yourself a rest day in between today's run and repeating the session later on the week. Doing some other cardio session is fine on a rest day, but give your legs a rest!
Week 2's session plan
Begin with a brisk five-minute walk, then alternate 90 seconds of running with two minutes
of walking - you have 6 blocks of running to do altogether. Don't go out too fast when you're running, a relaxed jog and focussing on keeping on moving is your goal to help build stamina. Speed will come later!
of walking - you have 6 blocks of running to do altogether. Don't go out too fast when you're running, a relaxed jog and focussing on keeping on moving is your goal to help build stamina. Speed will come later!
Do this 3 times during week 2 if
possible.
possible.
Activity
|
Duration
|
Total time
| |
Brisk walk
|
5 minutes
|
5 mins
| |
1
|
Running
|
90 seconds
|
6.5 mins
|
Brisk walk
|
2 minutes
|
8.5 mins
| |
2
|
Running
|
90 seconds
|
10 mins
|
Brisk walk
|
2 minutes
|
12 mins
| |
3
|
Running
|
90 seconds
|
13.5 mins
|
Brisk walk
|
2 minutes
|
15.5 mins
| |
4
|
Running
|
90 seconds
|
17 mins
|
Brisk walk
|
2 minutes
|
19 mins
| |
5
|
Running
|
90 seconds
|
20.5 mins
|
Brisk walk
|
2 minutes
|
22.5 mins
| |
6
|
Running
|
90 seconds
|
24 mins
|
Brisk walk
|
2 minutes
|
26 mins
| |
Cool down walk
|
5 mins
|
31 mins
|
Staying in touch
As ever, if you've any questions about what we covered during week 2, please drop me an email to nottswomenrunners@gmail.com or text / phone me on 07527899459.
You can also keep in touch with the rest of the group via Facebook at http://www.facebook.com/
As ever, if you've any questions about what we covered during week 2, please drop me an email to nottswomenrunners@gmail.com or text / phone me on 07527899459.
You can also keep in touch with the rest of the group via Facebook at http://www.facebook.com/
And finally...
If you'd like to run again during the week and are struggling to find anyone to run with, I'm happy to repeat today's session with you on Tuesday evening at 7pm. I'll be at the entrance to the big Tesco at the bottom of Carlton Hill (postcode NG4 1EB) and the route will be a nice flat one towards Carlton Station and then along towards Burton Road Rec. As it's an informal run, I'll be heading off at 7pm - and if no-one joins me, that's no problem at all... but if you'd like some company, come along for 7.
Have a great Sunday evening and enjoy your running week. Week 3 will amaze you at how much progress you've made! I can't wait!
Have a great Sunday evening and enjoy your running week. Week 3 will amaze you at how much progress you've made! I can't wait!
Cheers
Sarah
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