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St John the Baptist Boys National School, Old Road, Cashel, County Tipperary, Ireland

Couch to 5K WEEK 3 (PDF of week 3 plan at the bottom of the letter)

4th Feb 2021

Hello everyone,

Welcome to Week 3 of our St John the Baptist Parent Association Couch to 5K. Two weeks done. Let’s stick at it for week 3.

Planning your exercise/ Rest Day

This week’s plan is 3 sessions, all the same. The most important thing is to get the 3 sessions done. You will have good days and bad days. Even a bad day’s run is a good job done, especially in this weather!


You don’t need any special diet for this plan. For tummy comfort, you may wish to eat an hour in advance of your session, but if time is limited, go ahead anyway. It’s really a question of comfort.

What is scientifically proven to help your training, is to consume a protein and carbohydrate snack immediately after your training. This ‘feeds’ the muscles when they are ready to recover after training. A glass of milk is the ideal post-training snack. It has protein, carbohydrates, vitamins and minerals that are good for your muscles. If you are not a fan of milk, try adding Nesquik chocolate powder to the milk. Other options include yoghurt and banana or a chicken sandwich.  Click here for sound scientific advice on your diet.  


It’s important to drink water every day to stay hydrated. We are lucky in that thirst is a good indicator of how much we should drink. At this time of year, in cooler temperatures, it is not necessary to carry a bottle of water in your hand while training. There is no need for special sports drinks, which often contain more calories than you’ll burn off in your training. Do drink some water earlier in the day and drink a glass of water or milk immediately following your session. This helps the muscles to recover more effectively and adapt to your new training regime. The more your muscles adapt, the more successful you will be with your training plan.

Let’s keep it going this week!

Karen Ryan, Michael Lenehan, Katarzyna Piasecka and Rebecca Lenehan

On behalf of BNS Parent Association





Couch to 5K WEEK 3 (4th Feb 2021) Download