Hello everyone,
Welcome to Week 2 of our St. John the Baptist Parent Association Couch to 5K. Well done on getting through the first 3 sessions of your training!
Planning your Exercise/Rest Days
This second week’s plan is 3 sessions, all the same. Structure is important for motivation, so try to allocate specific days of the week for your runs and stick to them. Rest days are critical. Having one between each run will reduce your chance of injury and also make you stronger and more likely to achieve your goal. Try not to go too fast for the brisk walking/running parts. If it feels somewhat hard, that’s about right.
Be Seen!
You should wear a high viz jacket if walking on the road at any time of the day, or on footpaths in the evening time.
Nice to Have
There are some fantastic online resources to help you achieve your goal. If you listen to podcasts, there is one specifically for the programme we are following, which is the NHS Couch to 5K, that you can listen to while you exercise. It will tell you when to walk and when to brisk/walk run for each session or you can download the whole programme. Click here for these resources.
There are many free timing apps that you can download. Then you may put in the timing of each section and then listen to it as you exercise. One of these is Seconds. It’s free on the App Store and Google Play. Search for the right version for you.
Let’s get started on Week 2!
Karen Ryan, Michael Lenehan, Katarzyna Piasecka and Rebecca Lenehan
On behalf of BNS Parent Association
