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

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

17th Feb 2021

Hello everyone,

Welcome to Week 5 of our St. John the Baptist Parent Association Couch to 5K. Fair play to you for sticking with the plan for the past 4 weeks. You are fantastic. A few more weeks and you will achieve your goal. Our Virtual 5K for the week of St. Patrick’s Day is only 4 weeks away! 

Aches and Pains

If you have done more exercise in the past 4 weeks than you have done for a long time - well done to you! Hopefully, you are feeling mental and physical benefits. You may also be feeling aches and pains. There are a number of things you can do to alleviate these symptoms. Continue to stretch after your runs, do the knee exercises below. Try to take a day off in between the sessions if you can. 

Exercises for your knees

Knee strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain. They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient. Typically, you should start to see some benefits after 2 weeks of doing these knee exercises every day. Click on this link to see some basic knee strengthening exercises.

Best of luck for week 5!

Karen Ryan, Michael Lenehan, Katarzyna Piasecka and Rebecca Lenehan

On behalf of BNS Parent Association



Couch to 5K WEEK 5 (17th Feb 2021) Download