Couch to 5K Week 5

Run 2 and 3 for this week are a repeat of what we did on Wednesday. That is Jog 8 minutes; walk 5 mins; Jog 8 mins. With usual 5 mins warm.up and cool down walks.

You will note the nights are fair drawing in

Please come along wearing Hi-Viz and reflective clothing now as it is getting dark. If you need to purchase stuff, look out for offers in the supermarkets as these often have high-viz items available fairly cheaply at this time of year.

Can I leave you with these thoughts from a personal trainer. She is referring to lifting weights, but the same applies to pushing yourself to increase you running distance.

‘If it’s not challenging you, it’s not changing you’Far too often I see women in gyms picking up some light dumbbells and holding conversations as they use them, maintaining neutral expressions.No! Stop!!!!If you can rep out an exercise without grunting or making weird faces then it’s not heavy or challenging enough and won’t change you.Remember muscles want to be challenged so work them hard.”

This is not to say that you will have to suffer for every run you do in future! But at this stage while you are aiming to progress (and in future if you wish to go further or faster), then yes, you need to push outside your comfort zone. Earlier in the week when I tackled the hill on one of my regular routes I found some of it very hard. I wanted to slow to a walk on sections I know I can run (slowly) but I thought of you all pushing on to complete each jogging interval in this C25K programme and that kept me going! 🙂 Making very weird faces and grunting! 😉

So as the PT says above ‘If it’s not challenging you, it’s not changing you’.

Enjoy your jogging sessions this week.


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