Its Here WEEK 6 Beginners Prog

Well done to have made it this far its the final week of the programme.

Week 6

SESSION
1	5 Min walk / 15 Min Run / 5 Min Walk / 5 Min Run / 5 Min walk
2	22 Minute Run or Rest
3	5 Min Walk / 2 Times 12 Minute Run
4	30 Minute Run or 5 K Run – Record time or distance covered

So session 4 is the key, see what you can do!!

Whats next; Take a few days off have a treat reward your self then just continue running you can hopefully run for 30mins just keep this for a few weeks and then add a little more on each week. If you need anymore help just pop into the shop and we can progress your programme onwards.

If you have followed the programme we would love to hear from you, feedback is essential to ensure that the programme hits the right level. Please either email and come in to the shop and let us know how you got on.

Good Luck and Happy running.

Beginners Training Programme WEEK 5

Hope it is going well and most of all enjoying your running, now the final two weeks before hopefully you will be able to run for 30mins.

Here is week 5's sessions

SESSION
1	5 Min walk / 12 Min easy Run / 2 Min Hard run  / 5 Min Walk
2	5 Min walk / 2 Times 10 Minute Run
3	5 Min walk / 2 Times 8 Min Run / 5 Min Walk or Alt Activity
4	20 Minute Run – No Walking

The key session this week is session 4, it does not matter how fast or slow you run its all about going for 20mins with no stopping.

Good luck!!

Beginners Running Progamme

WEEK 4

We are now over half way through hopefully your fitness levels and energy levels have started to improve and running has become the bit easier. This week we are going to start pushingyou a little harder, remember to stretch after every run and drink plenty of fluids - water or weak squash to keep yourself hydrated.

Well here go's

 

SESSION
1	5 Minute walk / 10 Minute Run / 5 Minute Walk
2	Run/Walk – 4 Mins Run / 1 Mins Walk - Total 20minuites
3	Rest or Alternative activity, swimming, cycling gym work.
4	5 Min walk / 10 Min Run / 5 Min Walk / 5 Min Run / 5 Min walk

Good Luck!

Latest results

The local Friday 5 series started with the Ipswich Jaffa Friday Five, this is a tough course with a very fast start. A Steep sharp climb in the final mile gives a real sting in the tail.

Vince on his return from injury recorded a time of - 31mins 23seconds for 34th Overall

Steve recorded a time of - 26.mins 21 seconds for 1st place

After the tough course of Ipswich Felixstowe road runners hold the seconds five mile event at Kirton village. A renound course for quick times Vince was unable to run this event. Steve was aiming for a fast time and took the pace out very early on recording 4mins 45 se3conds for the first mile. He managed to gain a 30 seconds advantage by the end of the race to finish in a time of 25mins 20 seconds for 1st place.

The next event is Stowmarket Striders five mile race

Beginners Running Prog Week 3

Well 2 weeks down only 4 left hopefully this week you will see and feel and improvement in your fitness, don't let all the good work slip keep going.

Week 3

SESSION
1	Run/Walk – 2 Mins Run / 2 Mins Walk - Total 28 minutes
2	10Min walk / 5Min run / 2Min walk Repeat / 5Min walk
3	Run/Walk – 2 Mins Run / 1 Mins Walk - Total 30 minutes
4	45 Minute Walk

For session 2 you repeat the 5 min run between 1 and 3 times just see how you feel.

Good luck