{"id":5736,"date":"2018-06-26T12:15:06","date_gmt":"2018-06-26T12:15:06","guid":{"rendered":"http:\/\/inspiringyou.ie\/home\/?p=5736"},"modified":"2019-01-23T22:13:28","modified_gmt":"2019-01-23T22:13:28","slug":"running-free-with-catherina-mckiernan-training-plans","status":"publish","type":"post","link":"https:\/\/inspiringyou.ie\/home\/running-free-with-catherina-mckiernan-training-plans\/","title":{"rendered":"Your perfect Operation Transformation training plans with Catherina McKiernan"},"content":{"rendered":"

We are honoured to have highly decorated athlete\u00a0Catherina McKiernan<\/a>\u00a0supporting our work to get young people fitter, happier and healthier.<\/p>\n

 <\/p>\n

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.<\/p>\n

 <\/p>\n

We would love if you share this article with your family, friends, children etc so that together we can be a healthier nation.<\/p><\/blockquote>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/strong><\/div>\n

\u00a0Running Free with\u00a0Catherina McKiernan<\/a>\u00a0– training plans<\/strong><\/h3>\n

As you are off school it is a good time to set yourself a goal of running a 5k.\u00a0 Parkruns take place all over the country on a Saturday morning.\u00a0 Everyone is welcome whether you walk, jog or run.\u00a0 They are free and there is a lovely relaxed and calm atmosphere.<\/p>\n

If you go to\u00a0parkrun.ie<\/a>\u00a0you will be able to sign up to one in your area.\u00a0\u00a0You can choose one of the following 6 week programmes.<\/p>\n

You will feel your fitness level improve as the weeks go past.\u00a0 \u00a0It is important to keep your body nice and relaxed and don’t strain.<\/p>\n

The more you relax the longer and faster you will be able to run<\/em><\/strong><\/h3>\n

Don’t worry about how fast your running.\u00a0 It’s important that your runs are completed at and effort and pace that is easy and comfortable.\u00a0 Most beginner’s don’t know what an easy pace should be so they tend to push too hard.<\/p>\n

A comfortable pace is one you feel confident you can sustain for the duration of your run.<\/p>\n

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

Enjoy the process of getting fit<\/strong><\/em><\/h3>\n

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.<\/p>\n

A simple way to determine your pace effort is to listen to your breathing<\/strong><\/em><\/p>\n

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.<\/p>\n

Walking breaks the run into smaller, more doable pieces.\u00a0 These breaks will allow you to run longer.<\/p>\n

Running makes your legs strong and toned<\/strong><\/em><\/h3>\n

Recovering after a run is one of the most important aspects of training.\u00a0\u00a0Running makes your legs strong and toned.<\/p>\n

Do some light stretching after your runs as this increases flexibility.<\/p>\n

Running can deplete the body’s muscle glycogen stores, which is the primary fuel source for running.<\/p>\n

Replenishing muscle glycogen after a run within 30 minutes will help you recover quicker.\u00a0\u00a0A glass of milk is great to have after exercise.<\/p>\n

Figure out what time of the day suits you to run<\/strong><\/em><\/h3>\n

My 16 year old daughter feels much better when she runs in the evening time rather than the morning.<\/p>\n

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

I guarantee you will feel much better in yourself when you get into the training routine.<\/p>\n

Relax and enjoy getting fit and I will have more tips for you before you do your 5k.<\/p>\n

TRAINING PROGRAMME NO.1<\/strong><\/p>\n

WEEK 1<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a01 minute run, 1 minute walk and repeat this 10 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a02 minutes run, 4 minutes walk and repeat this 5 times.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a02 minutes run, 4 minutes walk and repeat this 5 times.<\/p>\n

WEEK 2<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a03 minutes run, 3 minutes \u00a0walk and repeat this 4 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a03 minutes walk 3 minutes run and repeat this 4 times.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a05 minutes run, 3 minutes walk and repeat this 3 times.<\/p>\n

WEEK 3<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a07 minutes \u00a0run, 2 minutes walk and repeat this 3 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 minutes run, 2 minutes walk and repeat this 3 times.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 minutes run, 2 minutes walk and repeat this 3 times.<\/p>\n

WEEK 4<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 minutes run, 2 minutes walk and repeat this 3 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 minutes run, 2 minutes walk and repeat this 2 times.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 minutes run, 2 minutes walk and repeat this 3 times.<\/p>\n

WEEK 5<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a09 minute run, 1 minute walk and repeat this 3 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a012 minutes run, 2 minutes walk and repeat this 2 times and then run for 5 minutes.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a08 minutes run, 2 minutes walk and repeat this 3 times.<\/p>\n

WEEK 6<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a015 minutes run, 1 minute walk and repeat this 2 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a06 minutes run, 2 minutes walk and repeat this 3 times.<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a05k race<\/p>\n

<\/div>\n
#IYIRL #IYIRLHealth #IYIRLCatherina #Parkrun<\/strong><\/div>\n
<\/div>\n

TRAINING PROGRAMME NO.2<\/strong><\/p>\n

WEEK 1<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a020 minutes easy run<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 mins easy run 4x 1 minute and 10minutes easy run<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a020 minute run<\/p>\n

WEEK 2<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a020 minute run<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 minutes easy \u00a04 X 90 seconds with 2 minute jog recovery and 10 minutes run<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a025 minutes<\/p>\n

WEEK 3<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a025 minutes<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 minutes, 5 X 2 minutes with 2 minute jog recovery and 10 minutes easy<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a030minutes<\/p>\n

WEEK 4<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 minutes easy, 1 mile fast, 10 minutes easy<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 minutes easy 6 X 80m hill sprints and 10minutes easy<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a035 minutes easy<\/p>\n

WEEK 5<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a09 minute run, 1 minute walk and repeat this 3 times<\/p>\n

Wednesday: \u00a0\u00a0\u00a0Rest<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 easy, \u00a0\u00a03 X 3 minutes with 2 minutes jog recovery. \u00a010 easy run<\/p>\n

Friday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Sunday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a030 minutes easy run<\/p>\n

WEEK 6<\/strong><\/p>\n

Monday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Tuesday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a010 easy run 6 X 40 seconds fast \u00a0and 10 easy run<\/p>\n

Wednesday: \u00a0\u00a0\u00a0\u00a0\u00a020 easy run<\/p>\n

Thursday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Friday. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Rest<\/p>\n

Saturday: \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0Race 5k race<\/p>\n

<\/div>\n
#IYIRL #IYIRLHealth #IYIRLCatherina #Parkrun<\/strong><\/div>\n","protected":false},"excerpt":{"rendered":"

We are honoured to have highly decorated athlete\u00a0Catherina McKiernan\u00a0supporting 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…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":[],"categories":[22,18],"tags":[],"_links":{"self":[{"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/posts\/5736"}],"collection":[{"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/comments?post=5736"}],"version-history":[{"count":24,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/posts\/5736\/revisions"}],"predecessor-version":[{"id":5893,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/posts\/5736\/revisions\/5893"}],"wp:attachment":[{"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/media?parent=5736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/categories?post=5736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inspiringyou.ie\/home\/wp-json\/wp\/v2\/tags?post=5736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}