Welcome to Mini-Marathon Training. We are delighted that you have signed up to be 1 in 1000 and we hope the next few weeks are fun and challenging as you begin your new training programme. The adrenalin will soon start flowing and wonderful endorphins will flood your system as you get on your way to positive lifestyle changes. Don’t worry if you haven’t exercised for a long time – we are adopting a gradual approach to fitness and the initial stiffness and staleness will be shortlived.
Take advantage of buddying up with a friend or colleague for your training sessions and ‘pick the brains’ of any fitness professional you know. You may find it helpful to get the support of your local running club or indeed any ‘meet and train’ session in your locality. Remember, there are a lot of very willing and helpful people out there to give you advice and answer those niggling questions that may crop up over the next few weeks.
Try running on a grass track or in your local park to minimise stress on the joints and remember to wear suitable runners, clothing and pay attention to keeping your body well hydrated on your training sessions. Enjoy the craic, enjoy the training and we hope this will be a most enjoyable and rewarding experience for you.
Welome to Week 10
We come to the end of our Training Plan this week. Enjoy an easier week to prepare you for the effort on race day. We wish you all the best and hope your journey to fitness has been pleasant and enjoyable. You may be feeling nervous, excited, enthused, whatever the feeling - embrace it. You have endured 10 weeks of commitment to a training programme that will benefit you in more ways than you can imagine.
We would like to thank you for your kindness in supporting and in running for the 1 in 1000 campaign as it will help so many people in so many ways.
Have a wonderful Flora Mini Marathon!
Schedule 1 Walkers
Day 1 - Walk 50 mins (moderate pace)
Day 2 - As for Day 1 or alternative days exercise
Day 3 - Walk 45 mins (outdoors – moderate pace)
Schedule 2 Runners – Beginners
Day 1 - Walk 10 mins (warm up), stretch 5 mins, Jog 40 mins, Walk 10 mins (cool down), stretch
Day 2 - Walk 10 mins (warm up), stretch 5 mins, Jog 30 mins, Walk 10 mins (cool down), stretch
Day 3 - Walk 10 mins (warm up), stretch 5 mins, Jog 20 mins (outdoors at an easy pace), Walk 10 mins (cool down), stretch
Schedule 3 Runners – Reasonably Fit
Day 1 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 40 mins, Walk 10 mins (cool down), stretch
Day 2 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 30 mins (easy pace), Walk 10 mins (cool down), stretch
Day 3 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 20 mins (moderate pace), Walk 10 mins (cool down), stretch
Day 4 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 10 – 20 mins (outdoors at an easy pace), Walk 10 mins (cool down), stretch
Week 9
You’re approaching the big day, the excitement is building and we hope you are enjoying your training and that you are progressing to your satisfaction. This is your final training week, next week you will taper down in preparation for the big day. During this week make sure to relax in between your training sessions and refuel adequately. If you need anymore information on the race make sure to find it all out this week so you can have a clear head for the race day. And remember, stretch well after training.
Schedule 1 Walkers
Day 1 - Walk 45 mins (moderate pace)
Day 2 – As for Day 1 or alternative days exercise
Day 3 - Walk 45 mins (outdoors at faster pace than Day 1)
Schedule 2 Runners – Beginners
Day 1 - Walk 10 mins (warm up), stretch 5 mins, Jog 40 mins, Walk 10 mins (cool down), stretch
Day 2 - As for Day 1 or alternative days exercise
Day 3 – Walk 10 mins (warm up), stretch 5 mins, Jog 40 mins (outdoors at slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 Runners – Reasonably Fit
Day 1 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 40 mins, Walk 10 mins (cool down), stretch
Day 2 – Walk/Jog 10 mins (warm up), stretch 5 mins, Run 25 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Day 3 – As for Day 1 or alternative days exercise
Day 4 – Walk 10 mins (warm up), stretch 5 mins, Run 40 mins (outdoors at slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Week 8
It’s great to move, to walk, to run! Our bodies are designed to move – everything works better when we are active. The big plus is that your heart is now healthier and a more efficient pump and you are minimising the risk of developing cardiovascular heart disease. Good news, eh!
Schedule 1 (Walkers)
Day 1 – Walk 40 mins (moderate pace)
Day 2 – As for Day 1 or alternative days exercise.
Day 3 - Walk 40 mins (outdoors at slightly faster pace than Day 1)
Schedule 2 Runners (Beginners)
Day 1 – Walk 10 mins (warm up), stretch 5 mins, Jog 35 mins, Walk 10 mins (cool down), stretch
Day 2 – As for Day 1 or alternative days exercise
Day 3 – Walk 10 mins (warm up), stretch 5 mins, Jog 35 mins (outdoors at slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 Runners – Reasonably Fit
Day 1 - Walk/Jog 10 mins (warm up), stretch 5 mins, Run 35 mins, Walk 10 mins (cool down), stretch
Day 2 – Walk/Jog 10 mins (warm up), stretch 5 mins, Run 20 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Day 3 - As for Day 1 or alternative days exercise
Day 4 – Walk/Jog 10 mins (warm up), stretch 5 mins, Run 35 mins (outdoors at slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Week 7
Over half way there! Perhaps you are thinking about the future and the possibility of doing this again? There are lots of 5km, 10km and half marathons that you might enjoy participating in after this mini marathon. It would be a pity to ‘retire’ after all this hard work. Do check them out.
Schedule 1 (Walkers)
Day 1- Walk 35 mins (moderate pace)
Day 2- As for Day 1 or alternative days exercise
Day 3- Walk 35 mins (outdoors at faster pace than Day 1)
Schedule 2 Runners (Beginners)
Day 1- Walk 10 mins (warm up), stretch 5 mins, Jog 30 mins, Walk 10 mins (cool down), stretch
Day 2 -As for Day 1 or alternative days exercise
Day 3- Walk 10 mins (warm up), stretch 5 mins, Jog 30 mins (outdoors at slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 Runners (Reasonably Fit)
Day 1 – Walk/Jog 10 mins (warm up), stretch 5 mins, Run 30 mins, Walk 10 mins (cool down), stretch
Day 2- Walk/Jog 10 mins (warm up), stretch 5 mins, Run 20 mins (slightly faster pace than Day 1) Walk 10 mins (cool down), stretch
Day 3 -As for Day 1 or alternative days exercise
Day 4- Walk/Jog 10 mins (warm up), stretch 5 mins, Run 30 mins (outdoors), Walk 10 mins (cool down), stretch
Week 6
As we reach week 6 in our training lets just remind you of a few important points:
1. Correct footwear, comfortable clothing and reflective gear if training late in the evening.
2. Warm-up, cool down and stretch.
3. Sore muscles – ask the professionals for advice.
4. Set realistic targets, stay focused and think positive.
5. Refuel after training, within half an hour if possible.
6. Drink plenty of liquid, keep well hydrated.
7. Race Day – don’t wear new gear as it can cause chaffing.
8. Don’t train on consecutive days; rest is as important as your training sessions.
9. Any strains or sprains see a physio immediately, remember…. “A stitch in time saves 9”.
10. Try to clean up your diet and eat well.
Schedule 1 – Walkers
Day 1- Walk 35 mins (moderate pace)
Day 2 – As for Day 1 or alternative day’s exercise
Day 3- Walk 30 mins (slightly faster pace than Day 1)
Schedule 2 Runners (Beginners)
Day 1- Walk 10 mins (warm up), stretch 5 mins, Jog 25 mins, Walk 10 mins (cool down), stretch
Day 2 -As for Day 1 or alternative days exercise
Day 3- Walk 10 mins (warm up), stretch 5 mins, Jog 30 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 Runners (Reasonably Fit)
Day 1 Walk/Jog 10 mins (warm up), stretch 5 mins, Run 30 mins, Walk 10 mins (cool down), stretch
Day 2- Walk/Jog 10 mins (warm up), stretch 5 mins, Run 15 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Day 3 -as for Day 1
Day 4 Walk/Jog 10 mins (warm up), stretch 5 mins, Run 30 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Week 5
Look how far you’ve come – we are really impressed! Your now in week 5 week and doing great so keep up the good work! You are progressing nicely and should be feeling fitter and stronger. I’m sure at this stage a little sunshine would be nice, so we’re trying our best to organise that for you!
Schedule 1 – Walkers
Day 1 -Walk 30 mins (moderate pace)
Day 2 -As for Day 1 or alternative day’s exercise
Day 3 -Walk 30 mins (slightly faster than Day 1)
Schedule 2 – Runners (Beginners)
Day 1- Walk 10 mins (warm up), stretch 5 mins, Jog 20 mins, Walk 10 mins (cool down), stretch
Day 2- As for Day 1 or alternative day’s exercise
Day 3- Walk 10 mins (warm up), stretch 5 mins, Jog 20 mins (slightly faster than Day 1), Walk 10 mins (cool down), and stretch
Schedule 3 – Runners (Reasonably Fit)
Day 1- Walk 10 mins (warm up), stretch 5 mins, Jog 30 mins, Walk 10 mins (cool down), stretch
Day 2- As for Day 1
Day 3- Walk/Jog 10 mins (warm up), stretch 5 mins, Jog 30 mins (slightly faster than Day 1), Walk 10 mins (cool down), stretch
Week 4
Did you ever think you’d see the day – or even the week? Maybe you’re getting ambitious at this stage so keeping a diary of your efforts would be a good idea. Try introducing one road run a week from now on, as it is the same surface you will be running on in the Mini-Marathon and you need to get used to it. Remember to stretch well and a little core and resistance work wouldn’t go astray. Make sure to consult a fitness professional for some functional strength exercises to help you on your way.
Schedule 1 – Walkers
Day 1 -Walk 25 mins (moderate pace)
Day 2 – As for Day 1 or alternative day’s exercise
Day 3- Walk 30 mins (slightly faster than Day 1)
Schedule 2 – Runners (Beginners)
Day 1- Walk 10 mins (warm up), stretch 5 mins, Jog 15 mins (easy pace), Walk 10 mins (cool down), stretch
Day 2 -As for Day 1 or alternative day’s exercise
Day 3- Walk 10 mins (warm up), stretch 5 mins, Jog 15 mins (slightly faster than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 – Runners (Reasonably Fit)
Day 1 Walk/Jog 10 mins (warm up), stretch 5 mins, Jog 25 mins, Walk 10 mins (cool down), stretch
Day 2- as for Day 1
Day 3 -Walk 10 mins (warm up), stretch 5 mins, Jog 25 mins (slightly faster than Day 1), Walk 10 mins (cool down), stretch
Week 3
We hope you are feeling good and the training sessions are rewarding. If you are feeling a little tired, take an extra day off training to facilitate recovery. Refuelling immediately after your run or walk will also help, so remember to take a banana, muesli bar or some dried fruit with you. Don’t overdo the pace, enjoy your sessions and keep enough energy for the demands of the rest of your day. Training with a group at this stage provides great encouragement and the camaraderie is wonderful. We all know training can have its difficult moments but don’t dwell on these, be positive, pat yourself on the back and move swiftly on. You will be pleasantly surprised by your progress in a short while. A word of praise for your training buddies goes a long way in fostering a good attitude to getting fit.
Schedule 1 – Walkers
Day 1- Walk 25 mins (moderate pace)
Day 2 -Alternative day’s exercise (aerobics, cycling, swimming, team games etc.)
Day 3 Walk 25mins (slightly faster pace than Day 1)
Schedule 2 – Runners (Beginners)
Day 1 Walk 10mins (warm up), stretch 5mins, Jog 10 mins, Walk 10mins (cool down), stretch
Day 2- Alternative day’s exercise (aerobics, cycling, swimming, team games etc.)
Day 3- Walk 10mins, (warm up), stretch 5mins, Jog 15mins, Walk 10mins (cool down), stretch
Schedule 3 – Runners (Reasonably Fit)
Day 1 -Walk 10mins, (warm up), stretch 5mins, Jog 25mins, Walk 10mins (cool down), stretch
Day 2- Alternative day’s exercise (aerobics, cycling, swimming, team games etc.)
Day 3 -Walk 10mins, (warm up) stretch 5mins, Jog 25mins, Walk 10mins, stretch
Week 2
Well done, Week 1 is over and you are doing really well. Just getting out there and keeping to the plan is such a great achievement. You may even be experiencing the ‘runners high’ – that feeling of euphoria and excitement that kicks in after a few sessions. If not, keep going as its waiting for you around the next block! Stay nice and relaxed on your training sessions, muscles prefer it that way. Establish a regular pattern of ‘Warm Up’ and ‘Cool Down’ with good stretching sessions to prepare muscles for activity beforehand and to restore muscle length afterwards. Your rest days are important to aid recovery and get plenty of sleep and follow a healthy eating plan. Water – drink lots!
Schedule 1 – Walkers
Day 1 Walk 25 mins (moderate pace)
Day 2 As for Day 1 or alternative day`s exercise
Day 3 Walk 25 mins (slightly faster than Day 1)
Schedule 2 – Runners (Beginners)
Day 1 Walk 10 mins (warm up), stretch 5 mins, Jog 10 mins, Walk 10 mins (cool down), stretch
Day 2 Alternative day`s exercise
Day 3 Walk 10 mins (warm up), stretch 5 mins, Jog 10 mins (slightly faster pace than Day 1), Walk 10 mins (cool down), stretch
Schedule 3 – Runners (Reasonably Fit)
Day 1 Walk/Jog 10 mins (warm up), stretch 5 mins, Jog 20 mins, Walk 10 mins (cool down), stretch
Day 2 As for Day 1 or alternative day`s exercise
Day 3 Walk/Jog 10 mins (warm up), stretch 5 mins, Jog 25 mins, Walk 10 mins (cool down), stretch
Week 1
Schedule 1 – Walkers
Day 1 Walk 20 mins (moderate pace)
Day 2 Alternative day`s exercise (aerobics, cycling, swimming, team games, etc.,)
Day 3 Walk 25 mins (relaxed pace)
Schedule 2 – Runners (Beginners)
Day 1 Walk 5-10 mins (warm up), stretch 5 mins, Jog 10 mins, Walk 10mins (cool down), stretch
Day 2 Alternative day`s exercise (aerobics, cycling, swimming, team games, etc.,)
Day 3 Walk 5-10 mins (warm up), stretch 5 mins, Jog 15 mins, Walk 10 mins (cool down), stretch
Schedule 3 – Runners (Reasonably Fit)
Day 1 Walk 5-10 mins (warm up), stretch 5 mins, Jog 20 mins, Walk 10 mins (cool down), stretch
Day 2 Alternative day`s exercise (aerobics, cycling, swimming, team games, etc.,)
Day 3 Walk 5-10 mins, (warm up), stretch 5 mins, Jog 25 mins, Walk 10 mins (cool down), stretch
Virtual Running
Not going to be around on Monday 7 June 2010? Then participate virtually using Map my Run to plan your 10km course where ever you might be!
