Running Free with Catherina McKiernan

We are honoured to have highly decorated athlete Catherina McKiernan supporting our work to get young people fitter, happier and healthier.
In keeping with this goal, Catherina has designed two plans which will help you start on your road to fitness as well as some great advice about running technique and diet.
We would love if you share this article with your family, friends, children etc so that together we can be a healthier nation.
         #IYIRL #IYIRLHealth #IYIRLCatherina #Parkrun

Running Free with Catherina McKiernan – training plans

As you are off school it is a good time to set yourself a goal of running a 5k.  Parkruns take place all over the country on a Saturday morning.  Everyone is welcome whether you walk, jog or run.  They are free and there is a lovely relaxed and calm atmosphere.

If you go to parkrun.ie you will be able to sign up to one in your area.  You can choose one of the following 6 week programmes.

You will feel your fitness level improve as the weeks go past.   It is important to keep your body nice and relaxed and don’t strain.

 

The more you relax the longer and faster you will be able to run

 

Don’t worry about how fast your running.  It’s important that your runs are completed at and effort and pace that is easy and comfortable.  Most beginner’s don’t know what an easy pace should be so they tend to push too hard.

 

A comfortable pace is one you feel confident you can sustain for the duration of your run.

It’s better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted.

 

Enjoy the process of getting fit

 

If you start off to fast you more than likely won’t be able to sustain the pace and feel uncomfortable and may have to stop. This can take from your confidence so be careful to look forward and enjoy the process of getting fit.

A simple way to determine your pace effort is to listen to your breathing

 

If you aren’t gasping for air and you can talk while you’re running then the pace is just right and you are building up your fitness level.

Walking breaks the run into smaller, more doable pieces.  These breaks will allow you to run longer.

 

Running makes your legs strong and toned

 

Recovering after a run is one of the most important aspects of training.  Running makes your legs strong and toned.

Do some light stretching after your runs as this increases flexibility.

Running can deplete the body’s muscle glycogen stores, which is the primary fuel source for running.

Replenishing muscle glycogen after a run within 30 minutes will help you recover quicker.  A glass of milk is great to have after exercise.

 

Figure out what time of the day suits you to run

 

My 16 year old daughter feels much better when she runs in the evening time rather than the morning.

Don’t worry if you miss a run or two, you will still be able to run your 5k in six weeks time.

 

I guarantee you will feel much better in yourself when you get into the training routine.

Relax and enjoy getting fit and I will have more tips for you before you do your 5k.

 

TRAINING PROGRAMME NO.1

WEEK 1

Monday:           Rest

Tuesday:          1 minute run, 1 minute walk and repeat this 10 times

Wednesday:    Rest

Thursday:         2 minutes run, 4 minutes walk and repeat this 5 times.

Friday:               Rest

Saturday:          Rest

Sunday:             2 minutes run, 4 minutes walk and repeat this 5 times.

WEEK 2

Monday:           Rest

Tuesday:          3 minutes run, 3 minutes  walk and repeat this 4 times

Wednesday:    Rest

Thursday:         3 minutes walk 3 minutes run and repeat this 4 times.

Friday:               Rest

Saturday:          Rest

Sunday:             5 minutes run, 3 minutes walk and repeat this 3 times.

WEEK 3

Monday:           Rest

Tuesday:          7 minutes  run, 2 minutes walk and repeat this 3 times

Wednesday:    Rest

Thursday:         8 minutes run, 2 minutes walk and repeat this 3 times.

Friday:               Rest

Saturday:          Rest

Sunday:             8 minutes run, 2 minutes walk and repeat this 3 times.

WEEK 4

Monday:           Rest

Tuesday:          8 minutes run, 2 minutes walk and repeat this 3 times

Wednesday:    Rest

Thursday:         10 minutes run, 2 minutes walk and repeat this 2 times.

Friday:               Rest

Saturday:          Rest

Sunday:             8 minutes run, 2 minutes walk and repeat this 3 times.

WEEK 5

Monday:           Rest

Tuesday:          9 minute run, 1 minute walk and repeat this 3 times

Wednesday:    Rest

Thursday:         12 minutes run, 2 minutes walk and repeat this 2 times and then run for 5 minutes.

Friday:               Rest

Saturday:          Rest

Sunday:             8 minutes run, 2 minutes walk and repeat this 3 times.

WEEK 6

Monday:           Rest

Tuesday:          15 minutes run, 1 minute walk and repeat this 2 times

Wednesday:    Rest

Thursday:         6 minutes run, 2 minutes walk and repeat this 3 times.

Friday:               Rest

Saturday:           5k race

#IYIRL #IYIRLHealth #IYIRLCatherina #Parkrun

TRAINING PROGRAMME NO.2

WEEK 1

Monday:           Rest

Tuesday:          20 minutes easy run

Wednesday:    Rest

Thursday:         10 mins easy run 4x 1 minute and 10minutes easy run

Friday:               Rest

Saturday:           Rest

Sunday:            20 minute run

WEEK 2

Monday:           Rest

Tuesday:          20 minute run

Wednesday:    Rest

Thursday:         10 minutes easy  4 X 90 seconds with 2 minute jog recovery and 10 minutes run

Friday:               Rest

Saturday:          Rest

Sunday:             25 minutes

WEEK 3

Monday:           Rest

Tuesday:          25 minutes

Wednesday:    Rest

Thursday:        10 minutes, 5 X 2 minutes with 2 minute jog recovery and 10 minutes easy

Friday:               Rest

Saturday:          Rest

Sunday:             30minutes

WEEK 4

Monday:           Rest

Tuesday:          10 minutes easy, 1 mile fast, 10 minutes easy

Wednesday:    Rest

Thursday:         10 minutes easy 6 X 80m hill sprints and 10minutes easy

Friday:               Rest

Saturday:          Rest

Sunday:            35 minutes easy

WEEK 5

Monday:           Rest

Tuesday:          9 minute run, 1 minute walk and repeat this 3 times

Wednesday:    Rest

Thursday:         10 easy,   3 X 3 minutes with 2 minutes jog recovery.  10 easy run

Friday:               Rest

Saturday:          Rest

Sunday:             30 minutes easy run

WEEK 6

Monday:           Rest

Tuesday:          10 easy run 6 X 40 seconds fast  and 10 easy run

Wednesday:      20 easy run

Thursday:           Rest

Friday.                 Rest

Saturday:           Race 5k race

#IYIRL #IYIRLHealth #IYIRLCatherina #Parkrun

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