Hey dolls,
As I’m sure you already know, I’ve set myself the challenge of competing in this year’s Great Ireland Run 5km run on 9 April. What’s brilliant about the run is that it’s a very manageable way to stay fit - it’s always much easier staying motivated to go for a jog or hit the treadmill when you can feel the satisfaction of crossing a fidish line at the end of it all!
The Phoenix Park run is a fantastic challenge for people of all ages and abilities with a 5km for those wanting to get fit and a 10km for the more experienced runner. Either option is sure to be great craic with a great run atmosphere, so why not sign up?! The park setting also makes the run very flat and easy going.
The Great Ireland Run experts have created a 5 week training plan, which is a fantastic tool for those who haven't run before or are a bit rusty. I’m loving it because it focuses on small and doable daily goals that help me build my fitness at a steady pace. I can feel training getting easier every day. Five weeks is plenty of time to start a new fitens challenge, so even if you start the plan today, you still have the opportunity to get run-ready.
I’m excited for the run itself and would love if my followers got involved and signed up with me to do the run. It’s definitely not too late to get involved. Here’s the simple 5 week training plan I’m going to be using in the run up to the big day!
Week 1
Starts Monday 6 March - No matter how keen you are to get going, take it steady. You will never regret giving yourself a nice, gradual introduction to running. Give your body time to get used to this new challenge!
Monday - Rest
Tuesday - Walk 3 minutes, jog 3 minutes and repeat 3 times
Wednesday - Rest
Thursday - Walk 2 minutes, jog 4 minutes and repeat 3 times
Friday - Rest
Saturday - Walk 1 minute, jog 5 minutes and repeat 3 times
Sunday - Rest
Week 2
Starts Monday 13 March - You’re now underway! Remember if you’re new to running, it’s all to easy to over-stress your body and risk injury or loss of motivation, so keep it fun and you’ll reap the benefits.
Monday - Walk 2 minutes, jog 6 minutes and repeat 3 times
Tuesday - Rest
Wednesday - Walk 2 minutes, jog 10 minutes and repeat 2 times
Thursday - Rest
Friday - Jog 15 minutes, walk 5 minutes, jog 5 minutes
Saturday - Rest
Sunday - Rest
Week 3
Starts Monday 20 March - This block sees the time of the jogging intervals increasing further with short walking breaks, your firat 5k is in sight! You are now making progress but it is important not to get too carried away and put strain on your body.
Monday - Rest
Tuesday - Walk 1 minute, jog 8 minutes and repeat 3 times
Wednesday - Rest
Thursday - Walk 2 minutes, jog 10 minutes and repeat twice
Friday - Rest
Saturday - Rest
Sunday - Walk 2 minutes, jog 15 minutes, walk 2 minutes, jog 10 minutes
Week 4
Starts Monday 27 March - You are now over halfway through your training schedule so well done!! As you are feeling fitter you should be able to increase your pace of your jogs and run for longer more comfortably.
Monday - Rest
Tuesday - Walk 2 minutes, jog 20 minutes, walk 3 minutes and jog 5 minutes
Wednesday - Rest
Thursday - Walk 2 minutes, jog 15 minutes, repeat twice
Friday - Rest
Saturday - Rest
Sunday - Jog 25 minutes, walk 5 minutes
Week 5
Starts Monday 3 April - The week you’ve been waiting for has arrived! Week 5 sees you almost at peak fitness and you should be growing in confidence at the thought of tackling your 5k!
Monday - Rest
Tuesday - Walk 1 minute, jog 10 minutes and repeat 3 times
Wednesday - Jog 25 minutes, walk 5 minutes, jog 5 minutes
Friday - Rest
Saturday - Rest
Sunday - GREAT IRELAND RUN 5KM! Relax, smile and enjoy!
So why not spring into spring with me and sign up to the Great Ireland Run at
www.greatirelandrun.org
Love Grace xox
This blog post is in collaboration with The Great Ireland Run #SP
