I had a great day at Chatsworth. What a lovely venue for our run in July VitalityMove.Loved meeting all the kids from the local schools and look forward to running with them on the day. Remember kids go free so hope to see lots of families come along.
Don't forget to watch Blue Peter at 5.30 to see the full behind scenes story. I had fun working with Blue Peter and London 2017 on choosing the winning entry to design the mascots for the 2017 Worlds in London - I think the final chosen characters are fun and a great reflection of Elinor’s drawings. At just 9 years old to draw the mascots to raise awareness of their dwindling numbers in Britain is pretty amazing. I look forward to seeing Whizbee and Hero entertain the crowds at the Champs in London this summer.
After last week’s Parkrun I am really excited about running 5k in the grounds of Chatsworth House and Windsor Great park at my VitalityMove events.Check out the different distances and family runs and I hope you can make one of them. Trevor Nelson will not be running but will be helping you along the way with some great music. www.vitalitymove.co.uk
Week 6 5K Schedule Here is the final week. Good luck! Beginners Mon- Rest. Tue- Run 15 mins, walk 1 min. Do twice. Wed-Rest. Thurs-Run 8 mins, walk 2 mins. Do 3 times. Fri-Rest. Sat-Rest. Sun- 5km Race! Intermediate Mon- Rest. Tue- 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running. Wed- Rest. Thu- 20-25 mins easy. Fri- Rest. Sat- 15 mins easy or rest. Sun- 5 km Race! www.vitalityMove.co.uk
Had a great time at the Sheffield Hallam @parkrunUK - 5k is a lot further than 800m but my friend Hannah and founder of Park Run, Paul, set a great pace - nice and steady and no getting carried away! The other runners were amazing. It is so inspiring to see runners of all ages and abilities having a go - I cant recommend it enough. I am definitely going to do more and get myself really ready to run the 5k at my event - #vitalitymove in Chatsworth. www.vitalitymove.co.uk.
I have signed up to do my Parkrun this weekend and am looking forward to jogging round and enjoying myself. Fingers crossed it’s not going to rain! Here goes with Week 5 Week 5 5K Schedule Beginners Mon- Rest. Tue- Run 9 mins, walk 1 min. Do 3 times. Wed-Rest. Thurs-Run 12 mins, walk 2 mins. Do twice then run for 5 mins. Fri-Rest. Sat-Rest. Sun-Run 8 mins, walk 2 mins. Do 3 times. Intermediate Mon- Rest. Tue- 25-30 mins easy. Wed- Rest. Thu- 10 mins easy, then, 3x3 mins brisk with 3- min jog recoveries, then 10 mins easy. Fri- Rest. Sat- 25 mins easy. Sun- 35 mins easy. www.vitalityMove.co.uk
I am struggling with the cold. It is hard getting out of the door! When it’s cold, keep warm but don’t wear too much. Layers are great as you can add or remove as needed. Here we go! Week 4 5K Schedule Beginners Mon- Rest. Tue- Run 8 mins, walk 2 mins. Do 3 times. Wed-Rest. Thurs-Run 10 mins, walk 2 mins. Do twice then run for 5 mins. Fri-Rest. Sat-Rest. Sun-Run 8 mins, walk 2 mins. Do 3 times. Intermediate Mon- Rest. Tue- 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy. Wed- Rest. Thu- 10 mins easy, then 20 mins fartlek, then 10 mins easy. Fri- Rest. Sat- 20 mins easy. Sun- 45 mins easy.
My boys have been in training for the family/kids mile. Lots of fun events for everyone. www.VitalityMove.co.uk Week 3 5K Schedule Beginners Mon- Rest. Tue- Run 7 mins, walk 2 mins. Do 3 times. Wed-Rest. Thurs-Run 8 mins, walk 2 mins. Do 3 times. Fri-Rest. Sat-Rest. Sun-Run 8 mins, walk 2 mins. Do 3 times. Intermediate Mon Rest. Tue 25-30 mins easy. Wed Rest. Thu 10 mins easy, then 20 mins fartlek (free-form fast and slow running).Fri Rest. Sat 25 mins easy. Sun 40 mins easy Good luck!
First week going well despite my run being uphill!! Here is Week 2's training. Week 2 Beginner. Mon- Rest, Tues-Run 3 mins,walk 3 mins. Do 4 times.Wed-Rest Thurs-Run 3 mins,walk 3 mins. Do 4 times. Fri-Rest. Sat-Rest. Sun-Run 5 mins,walk 3 mins. Do 3 times. Week 2 Intermediate Mon-Rest. Tues- 20-25 mins easy. Wed-Rest. Thurs-10 mins easy, then 4-5 x 90 secs brisk with 2.5 min jog recoveries, then 10 mins easy. Fri- Rest. Sat-20 mins easy. Sun-35 mins easy. Enjoy! www.vitalityMove.co.uk
Last year I launched my own running events working with long term partner Vitality - 1 mile, 5k and 10 runs to music with DJ Trevor Nelson. As it is January and a new year with no heptathlon for me I am going to join in and run a 5k (the first event is in Chatsworth in July) - not easy for a sprinter but I have done a couple of jogs and think with the right pacing I will enjoy it! I am going to do a local park run as my first race and plan to follow a six week plan that I found on Runner's World's website. I am aiming for the intermediate schedule - and will post my progress and training week by week. I have also posted a beginners schedule as want to see as many there as possible.I will be posting each week as we go. I hope this might inspire you to join me at www.vitalitymove.co.uk Week one beginner: Mon, Rest, Tues, Run 1 min, walk 1 min repeat 10 times, Weds Rest, Thurs, Run 2 mins, walk 4 mins repeat 5 times, Fri, Rest, Sat, Rest, Sun, Run 2mins, walk 4 mins repeat 5 times. Week one intermediate: Mon - rest. Tues, 20-25 mins easy, Weds, Rest, Thurs, 10 mins easy then 4x 1 min brisk with 2 min jog recovery then 10 mins easy, Fri, Rest, Sat 20mins easy and Sunday 30 mins easy. Enjoy!