{"id":659,"date":"2020-06-23T18:28:45","date_gmt":"2020-06-23T18:28:45","guid":{"rendered":"http:\/\/www.chaser.me.uk\/wordpress\/coaching\/?p=659"},"modified":"2020-06-23T18:28:45","modified_gmt":"2020-06-23T18:28:45","slug":"a-boost-for-beginners","status":"publish","type":"post","link":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/2020\/06\/23\/a-boost-for-beginners\/","title":{"rendered":"A boost for beginners"},"content":{"rendered":"
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Beginners 5K Booster Programme<\/b><\/div>\n
Just before lockdown a number of new Chasers\u00a0successfully completed our Beginners 5K programme. Some had even started the 10K progression sessions, but \u00a0Coronavirus scuppered all plans for us to continue running together. \u00a0We know that our Beginners graduates would welcome programmes to build back your running confidence. This blog focusses on getting back to 5K or building on your current 5K confidence. \u00a0 An additional 10K programme\u00a0will also be available shortly.<\/div>\n
<\/div>\n
There are<\/b>\u00a0<\/b>two<\/u><\/b>\u00a0<\/b>adaptable programmes in this 5K blog\u00a0<\/b><\/div>\n
\n
    \n
  • Programme 1 is for those who want to start back at the beginning<\/li>\n
  • Programme 2 is for those who have kept up some running, but want to rebuild 5K confidence<\/li>\n<\/ul>\n

    Please contact Laurie (Lo Bo) if you have any questions or need further advice!<\/strong><\/em><\/p>\n<\/div>\n

    <\/div>\n
    Programme 1: 0K to 5K<\/b><\/u><\/div>\n
    \u00a0<\/b><\/u><\/div>\n
    This 8-week programme is similar to our beginners course, but progresses more quickly, building on your recent experience, and gives you an option to include speed sessions.\u00a0I encourage you to run on Tuesdays, Thursdays and Sundays as this will get you used to Chaser’s patterns for when things return to normal. \u00a0Of course you don’t have to run on these days.<\/div>\n
    <\/div>\n
    Format<\/u><\/b><\/div>\n
    \n
      \n
    • Repeat each session\u00a03 times per week<\/u><\/li>\n
    • Option<\/b>\u00a0<\/b>to\u00a0<\/b>switch-up 1 of your 3 sessions with a speed session (see Programme 2 for options)<\/li>\n
    • Remember\u00a0to warm up and stretch down, especially following any longer, faster runs.<\/li>\n<\/ul>\n<\/div>\n
      \n
      \n
        \n
      1. Week 1: run 2\u00a0min\/walk 2 min (x5) = 20 min moving time<\/li>\n
      2. Week 2: run 4 mins\/walk 2 (x 4) = 24 min moving time<\/li>\n
      3. Week 3:\u00a0run 6 mins\/ walk 2 (x3) = 24 min moving time<\/li>\n
      4. Week 4:\u00a0run 8 mins\/ walk 2 (x 3) = 30 min moving time<\/li>\n
      5. Week 5:\u00a0run 10 mins\/ walk 2 (x 3) = 36 min moving time<\/li>\n
      6. Week 6:\u00a0run 20 mins without stopping<\/li>\n
      7. Week 7: run 25 mins without stopping<\/li>\n
      8. Week 8: run 30 mins without stopping + 1 x 5K run as your final run this week.<\/li>\n<\/ol>\n<\/div>\n


        \n<\/b>Programme 2: Building 5K confidence<\/u><\/b><\/div>\n

        <\/div>\n
        \n
        Format<\/u><\/div>\n
        <\/div>\n
        Aim to run 3 times per week with the following pattern:<\/div>\n
        \n
          \n
        1. 1 x run at a moderate pace. Moderate should feel\u00a0challenging<\/b>, but you should\u00a0not<\/i>\u00a0feel like you are consistently completely out breath<\/li>\n
        2. 1 x interval or speed training session – you\u00a0should\u00a0pushing harder<\/b>\u00a0than your moderate run pace<\/li>\n
        3. 1 x easy pace – \u00a0run at pace where you could easily chat to another runner (theoretically or at a social distance)<\/li>\n<\/ol>\n<\/div>\n
          <\/div>\n
          Week 1<\/div>\n
          \n
            \n
          1. 3K run – moderate pace.<\/li>\n
          2. Kenyan Hills (10 mins)<\/u>. \u00a0Go to Primrose Hill and run up and down hill repeatedly for 10 minutes keeping exactly the same pace down hill as up hill. \u00a0Take a standing break for 3 minutes. \u00a0Repeat again. Total running time 20 mins. \u00a0Rest time 3 mins\u00a0<\/i><\/li>\n
          3. 35 minute run – easy pace.<\/li>\n<\/ol>\n<\/div>\n
            <\/div>\n
            Week 2<\/u><\/div>\n
            \n
              \n
            1. 4K run – moderate pace<\/li>\n
            2. 400m intervals.<\/u>\u00a0\u00a0Go to Regent’s Park dust track (or any other track or area where you can roughly run in loops or stretches of 400m).\u00a0<\/i>Run in intervals of 400m hard followed by 400m slow jog. Do this continuously for between 4 and 6 repeats depending on your running confidence. Total distance between 3200m to 4800m. 1 lap of the\u00a0<\/i>track<\/i>\u00a0is c400m. Regent’s Park\u00a0track is actually just under 400m, but we can look over this…<\/i><\/li>\n
            3. 40 minute run – easy pace<\/li>\n<\/ol>\n<\/div>\n
              <\/div>\n
              Week 3<\/u><\/div>\n
              \n
                \n
              1. 5K run – moderate pace<\/li>\n
              2. 800m intervals<\/u>:\u00a0Run in intervals of 800m hard into a 400m very slow jog. Repeat 4 times. \u00a0This is\u00a0<\/i>equivalent<\/i>\u00a0to\u00a0<\/i>running<\/i>\u00a0two-laps of the track hard followed by one lap very easy. Total distance:\u00a0<\/i>4800m<\/i><\/li>\n
              3. 45 minute run – easy pace<\/li>\n<\/ol>\n<\/div>\n
                <\/div>\n
                Week 4<\/u><\/div>\n
                \n
                  \n
                1. 5K run<\/li>\n
                2. Kenyan hills (15mins)<\/u>\u00a0Go to Primrose Hill and run up and down hill repeatedly for 15 minutes keeping exactly the same pace down hill as up hill. \u00a0Take a standing break for 3 minutes. \u00a0Repeat again. Total running time 30 mins. \u00a0Rest time 3 mins<\/i><\/li>\n
                3. 50 minute run – easy pace<\/li>\n<\/ol>\n<\/div>\n
                  <\/div>\n
                  Week 5<\/u><\/div>\n
                  \n
                    \n
                  1. 5k run<\/li>\n
                  2. 1K intervals:<\/u>\u00a0Run 1K at your 5K target pace.\u00a0 Standing rest for 2 minutes.\u00a0 Repeat 1K intervals 3 times in total. Total distance 3K. Rest time 4 mins. \u00a01K is equivalent to running 2.5 laps of the track\u00a0<\/i>
                    \n<\/i><\/li>\n
                  3. 55 minute run at an easy pace<\/li>\n<\/ol>\n<\/div>\n
                    <\/div>\n
                    Week 6<\/u><\/div>\n
                    \n
                      \n
                    1. 5K run<\/li>\n
                    2. Pyramid session:\u00a0Run each intervals at your target 5K pace. 400m\/ rest for 1 min. 800m\/ rest for 2 minutes. 1200m\/ rest for 3min. \u00a0 1200m\/rest for 3 mins. 800m\/ rest for 2 min. \u00a0400m\/finish.\u00a0 Total distance = 4000m. \u00a0One of the 1200m can be dropped. \u00a0<\/i><\/li>\n
                    3. 60 minute run at an easy pace<\/li>\n<\/ol>\n<\/div>\n
                      <\/div>\n
                      <\/div>\n
                      <\/div>\n<\/div>\n
                      <\/div>\n

                      <\/b><\/div>\n","protected":false},"excerpt":{"rendered":"

                      Beginners 5K Booster Programme Just before lockdown a number of new Chasers\u00a0successfully completed our Beginners 5K programme. Some had even started the 10K progression sessions, but \u00a0Coronavirus scuppered all plans for us to continue running together. \u00a0We know that our Beginners graduates would welcome programmes to build back your running confidence. This blog focusses on […]<\/p>\n","protected":false},"author":33,"featured_media":661,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[123],"tags":[],"class_list":["post-659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-schedule"],"_links":{"self":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/659","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/comments?post=659"}],"version-history":[{"count":1,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/659\/revisions"}],"predecessor-version":[{"id":663,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/posts\/659\/revisions\/663"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media\/661"}],"wp:attachment":[{"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/media?parent=659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/categories?post=659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chaser.me.uk\/wordpress\/coaching\/wp-json\/wp\/v2\/tags?post=659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}