Week 3 Run 1

[WirralPhil]

Wow that was tough, especially the final 3 minute run! Feel great to have ticked off another run but it was a tough start to the day. Week 4 looks scary but hopefully following another two runs this week I will be able to cope.

Bring on Thursday 💪

[John_W Graduate]

From a fellow plazzy Scouser, welcome Phil. The runs shouldn't be too hard or exhausting or tough to be honest - a good guide to your pace is to aim to finish eash session feeling like you could carry on. With target in mind, your pace is key and you should go nice and easy - this can be hard if you're on your own and have no reference. Pay attention to your breathing throughout, as it's the best indicator of how hard you're working - aim for a pace at which you can comfortably hold a conversation... so a 'conversational pace'.

Two mantras for you to bear in mind:

- every run prepares you for the next one

(i.e. your fitness accumulates with every run you do and every new session is achievable because of that)

- your body is ready, but the mind may be not

(i.e. this is a *mental* test, not a physical one. The program is achievable for most people - it's the mind that plays tricks : "I can't do this", "20 mins? No way" etc etc)

Here's a couple of good videos which should help:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

and

youtube.com/watch?v=kQ5wQ5N...(Not working as expected?)

Hope that helps!

John

[WirralPhil in reply to John_W]

Thanks so much John I watched both videos and I will try for shorter strides on Thursdays run and also try to focus on posture and which part of my foot is hitting the ground first.

I’m using running shoes I bought ages ago and maybe I also need to look for new shoes once things get back to normal and I can be measured at a proper running shop.