Sports relief!

[Angie3]

Hiya i just did week 5 day one and found it really easy but I did go slow so It wasn't too hard ... Anyway I work in Sainsburys and really keen on doing the sports relief mile , you can do 1 mile , 3 miles or 6 miles and I would love to do the 3 miles one ! The run is in 3 weeks time in my local park do you think I could manage that in 3 weeks time????

[Bazza1234 Graduate]

Of course you can -- and don't forget that you DON'T have to run all the way. Pick a Run/ Walk ratio that feels good for you and use that -- you will easily cover the 3 miles (5K) -- even then take it easy and watch how you are breathing as 5K is still quite a long distance. BTW -- I have been having some success in controlling my pace with my breathing . On the flat, if I want to slow down for a longish part of the run, I breathe in for 4 beats and out for 3. If I want to pick the pace up a bit , I go to 3 in and 2 out. If I want to run downhill , I use 4 in and 3 out. If I want to go uphill, I use 2 in and two out - and if I want to run as fast as I can for a short period, it's 1 in and 1 out ( can't do that for very long)

[Angie3]

Thanks that's one thing that is hard for me is the breathing I can't seem to get used to breathe in through nose out through mouth also had a bad cough for the past week so that's not been easy :/ it's the first time I've done so much exercise I've lose 17lbs and have a running buddy which is definately making it easier ! Think I will sign up for the race today

[Bazza1234 Graduate]

For every expert that says we should breathe in through our nose, there is another that says BS!! Personally, I have found that breathing through my nose helps me to slow down even more and I am intending to concentrate on that aspect to slow me down to do the longer runs further on in this programme. I think that these longer runs should firstly be done as slow as possible - and then speed up after they become second nature.

[Angie3]

I agree I'm going to do the longer runs slower or I won't make it lol I'm sure over time I will get faster

[Angie3]

Won't be running the sports relief 3 miles that, bad cough I had turns out I have pleurisy