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    Get fit with Alex - week two of our running guide for beginners

    on February 14, 2020

    WELCOME to week two of getting fit with Alex! I am sure you will be surprised with how good you feel having completed three run sessions and you’re now on track to running the 5km session at the end of the program. 

    If you missed last week's program, then click here. 

    Speaking of 5km of running, I wanted to let you into a little secret. If you have followed the three sessions from week one, the chances are you have covered over 5km in total last week so that’s a great achievement and shows that with a little structure and commitment we can do this!

    This week we are going to continue to work on our cadence and reinforce that in our runs. In case you need a refresher here is the link to the GTN video https://www.youtube.com/watch?v=o9nPdKhHp-0.

    Monday: Rest Day. 

    Let's get our heads focused for the week ahead. Check the weather and decide if you will be training in the morning, afternoon or evening so we remove any barriers that may prevent you from training.

    Tuesday: Training Day 4

    We will be completing four sets of intervals and on the run effort we will try and run. Remember this is getting us into running and we are looking to complete the whole three-minute effort so don’t go all out from the start.  

    Run 3 mins, walk 3 mins. Repeat 4 times.

    Total Training Time: 24 Mins

     Wednesday: Rest Day.

    Thursday:  Training Day 5

    Today we have a repeat of Tuesday and will be completing four sets of Intervals. Remember, we are looking to complete the whole three-minute effort so don’t go all out from the start.  

    Run 3 mins, walk 3 mins. Repeat 4 times.

    Total Training Time: 24 Mins


    Friday and Saturday: Rest Day. 

    Sunday:  Training Day 6

    The final session of the week we are now running for longer than we walk as we have built upon our endurance. We will be running three sets of five minutes with three-minute recovery walks. Let's dig deep and end week two on a high as we continue to get stronger.

    Run 5 mins, walk 3 mins. Repeat 3 times. 

    Total Training Time: 24 Mins

    If you have followed this week’s plan then on Sunday you will have completed 1 hour and 12 minutes of training and run for over half of the training.

    Next week we will be posting the third week’s training schedule and will be kicking up into the next gear so make sure you check back.

    Until next week, Ciao for now 

    *Check our website every week for the new updates

     

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