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From Lockdown to 5K! Programme🏃‍♂️⬅🚶‍♂️ Weeks 7 & 8

From lockdown to 5k and with a smile!

Weeks five & six in the bag!!… We knew you could do this!  So here we bring weeks seven & eight!

We all know that running is great for us…It improves our fitness; it helps with our stress levels…it evens boosts our confidence. It helps to tone our physiques…and can even help to grow our social networks! What not to like! Are you feeling it already?!

Welcome to the first of our new Running Bear “I can do this” virtual “beginners running groups”

Every Monday we will be giving you all the guidance that you will need to take you from a beginner to a 5k hero…and in fifteen weeks! It’s easier in a group, it’s easier with a friend! Invite a friend to be your running buddy! If you need any advice on the kit that you need or the trainers to wear, Running Bear is open online to help! https://runningbear.co.uk/

So…Let’s go!! We know you can do this!!

Break up your exercise to allow for short intervals of running. Use your watch…pick out lampposts…enjoy the moment!

We are now running more than we walk! 😊 soon you will be a 5K Champion!!

Week twelve…22nd February

  • Monday…60 minutes exercise of which 40 minutes is running (8 x 5 minutes)
  • Tuesday…Cross-training day or rest
  • Wednesday…65 minutes of exercise of which 48 minutes is running (6 x 8 minutes)
  • Thursday…Rest Day
  • Friday…65 minutes of exercise of which 45 minutes is running (5 x 9 minutes)
  • Saturday…Rest Day or a walk
  • Sunday…70 minutes of exercise of which 40 minutes is running (4 x 10 minutes)

Week thirteen…1st March

  • Monday…60 minutes exercise of which 40 minutes is running (20 x 2 minutes)
  • Tuesday…Cross-training day or rest
  • Wednesday…60 minutes of exercise of which 36 minutes is running (3 x 12 minutes)
  • Thursday…Rest Day
  • Friday…65 minutes of exercise of which 40 minutes is running (4 x 10 minutes)
  • Saturday…Rest Day or a walk
  • Sunday…70 minutes of exercise of which 48 minutes is running (4 x 12 minutes)

About the author: Nick Bishop

Impressive running pedigree from track to half marathon
Commentator for UK Athletics
Worked professionally in International Sport
Strong supporter of local community through park runs
Community Hero award for services to sport
Chairman of Manchester Cross Country League
Race adjudicator for North west of England Athletics
County selector
Coach for RBRC Interval Sessions

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