Secondly, I hope that you're not too achy, although today is the day you may feel heavy in the legs. It is normal. We managed to run-walk 2 miles in a little under 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.
Now you have had a day to rest I am sure you are all ready to go again!!! OH YES YOU ARE.
I'm including the plan that I used for Mondays 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 Monday. 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. I also find yoga great for stretching.
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 timesduring week 1
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 or text / phone me on 07799146165.
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/
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 week, have a great weekend and I'll see you next Monday - 6.30 at the same place where we gathered Monday!
Cheers
Zoe
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