Frimley Couch to 5K Club.

01/05/2020

This morning saw the completion of my 30/30 Challenge. 30 runs of at least 30 mins for 30 consecutive days. I feel I've come through the challenge fitter, stronger, lighter and faster and importantly highly motivated at a time when motivation is in short supply.

Every session had a goal which really helped and is something I have always tried to do.

The runs included: fast, slow, recovery, hills, intervals, negative split, reducing split time, technique and of course some segment chasing! The longest run was 10 miles and the shortest just under 3.

For those interested here are the stats that I kept after every run/bike.

Total miles: 118.34 running

135.00 cycling

253 miles in total.

Total calories burnt. 24,731 of which 13,949 were from running.

My weight at the start was 14st 7lbs, weight after my last run on day 30 was 13st 13lbs.

All in all a successful, motivating and stress busting 30 days. I am really looking forward to a day off running tomorrow!

Know that Kelly Morgan-Pugh is also doing her own 30/30 so thanks for taking part and please let us all know how it went. I'm not certain but I think Jenn Kleeman is also doing it, if you are, I hope it went well.

05/03/2019

Coaching Tip.
If are are new to running and the bug gets you, (and it will) then try to accept that with running comes the risk of injury, so if you moving form 5K to 10K or half marathon try to introduce a regular sports massage into your training schedule, it really does help to prevent injury.
If you do pick up an injury, my advice would to to go to a sports injury clinic as they can probably help you back to fitness a lot quicker.

Finally, always remember your R I C E
Rest
Ice
Compression
Elevation

12/02/2019

THIS WEEK'S TRAINING TIP.
Don't mix up your sessions, complete your session as planned.
This one can create debate among coaches as some running is better than no running. For me, it's stick to the plan.
Example: You are about to do 8 miles at 10 minute mile pace in preparation for a half marathon. 2 miles from the end you speed up and start doing some interval style work until you finish at 8 miles.
The Result: You have just defeated the object of your session. You didn't complete your aerobic endurance run as planned and you didn't do enough interval work to make any difference to your race pace.
STICK TO YOUR PLAN and keep A/E sessions completely separate from your speedwork.
As ever please get in touch if you need any advice or you are unsure about the different forms of training.

30/01/2019

This week’s training tip.
Don’t increase your overall distance by more that 10% each week.
Trying to do too much too soon will lead to injury so take it slowly to achieve better long term goals and results.

11/01/2019

I've decided to post on a regular basis some training and coaching tips for the new season.
As a BTF L2 qualified coach I hope to able to help athletes achieve a balanced and rewarding pre-season and to enter the season fit and well.
If you have any comments or need any advice please feel free to get in touch.

15/03/2018

28/12/2017

https://www.livestrong.com/article/1011617-9-unexpected-things-happen-abandon-workout-routine/?utm_source=facebook.com&utm_medium=referral&utm_campaign=Keywee&kwp_0=625520

What happens to your cardiovascular fitness, flexibility, strength and power when you don't work out for a while, due to illness, injury or lack of time.

28/11/2017

Runners! Take note of the bit about carb loading!

Looking to shift some unwanted pounds while you run? There are a few tweaks you can make for it to be truly effective.

20/11/2017

It seems that training on a treadmill too often can lead to injury, (particularly if it's interval training), something that I'm well aware of!

Be fit and healthy when running indoors this winter.

10/11/2017

I have now measured 4 different 1 mile routes each one different and only one of them flat. 2 are off road and has 3 short but steep hills.
All I need now is a group and availability for those of you who are interested.
For the road sessions I will have a “no hi-vis-no run” rule in place, safety first!

23/10/2017

I'm planning to run a weekly interval session focussing on longer intervals of about a mile. there will be a minimum of 3 and a maximum of 5 x 1 mile with longer recoveries of about 5 minutes. Please PM or comment if you're interested.

27/03/2017

As Ian is busy concentrating on his cycling and swim coaching, may I invite any interested parties to check out the Blackwater Bounders page or better still, the RunTogether website:

https://groups.runtogether.co.uk/BlackwaterBounders