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Week 4 Of Your 0-5K Running Programme

 

Welcome back to week 4 of your 8 week programme. You are now at the halfway point! Hopefully you have managed to complete each of the 3 sessions from last week and are ready to go again. This week we are mixing up your running schedule a little more and introducing some longer runs which are designed to build your endurance and get you over the 5 minutes of continuous running barrier. 

In this week's video, we talk about good posture and how important it is to make it a part of your everyday life. Last week we discussed running form and technique. This week we are developing the theme a little more by discussing your posture and the importance of getting into good habits which will ensure that your body does not break down while running.

As always, remember to email us at learn@layawellness.ie if you have any questions for our wellness team.

 
 
 

Your Week 4 Audio Coach

This week's training consists of 3 sessions of about 30 minutes duration. Our audio coach will talk you through these sessions so you can focus on your movement. Don't forget to focus on your rhythm and pace throughout. Keep it nice and steady!

Once again, we have included a version of the Audio coach without music for those of you who prefer to just listen out for Warwick's cues.

 

Week 4 Running Schedule

This week, we are taking the intensity of your training up a notch and looking to achieve some 5 minute runs. The 5 minute mark is a significant milestone and reaching this puts you in a great position with regard to achieving a 5K. Remember to find your rhythm from the start and keep a nice steady pace throughout. 

  • 5 min walk (warm up)
  • 3 minute run
  • 90 second wallk
  • 5 minute run
  • 2 min 30 second walk
  • 3 minute run
  • 90 second walk
  • 5 minute run
  • 5 minute walk (warm down)
 

Your Week 4 Blog

In this week's blog, we talk about what to do in the event of a derailer or setback interfering with your running schedule. Derailers are inevitable and happen to us all. Sometimes, they can't be avoided but how you deal with them is key to staying the course of your 8 week programme and beyond!

 

 

Week 3 of your 0-5K Running programme

 

By now you have hopefully had a total of 6 run / walk sessions and are starting to find the going a little easier. If you are still finding it tough - persevere! By adding to the length of your runs over time, you will start building up the endurance you need to complete the 5K.

In this weeks video, we will be looking at the topic of running technique. Form and technique are key areas for you as they will not only help you get to the start line of the 5K, they will ensure that you stay injury free. We will be looking in detail at stride length, cadence and your body position as you run. 

 
 
 

your Week 3 Audio coach

Your third week's training consists of 3 sessions of about 30 minutes duration. Our audio coach will talk you through these sessions so you can focus on your movement.

Once again, we have included a version of the Audio coach without music for those of you who prefer to just listen out for Warwick's cues.

 

Week 3 Running Schedule

This week we are moving it up a level and increasing the length of your runs. We will include some 3 minute runs this time round so you will need to go for longer. Keep a nice steady pace throughout and remember, it's not how fast you go, its how long you are able to move for, so keep a consistent speed if possible. 

  • 5 min walk (warm up)
  • 2 X 90 second run followed by 90 second walk
  • 1 X 3 minute run followed by 3 minute walk
  • 1 X 90 second run followed by 90 second walk
  • 1 X 3 minute run followed by 3 minute walk (warm down)

In Between Days:- Once again, you have four in-between days this week where you won't be training for the 5K but you can still workout! We suggest: 2 rest days and 2 days with a 30 minute walk. If you are feeling motivated, try some cross training like cycling or swimming. Every minute of exercise helps!

 

Your Week 3 Blog

In this weeks blog, we are talking about something you may have heard of. Something which happens to runners of all types, at every level - hitting the wall! The wall is often a state of mind which you just need to power through. Our tips will help you keep your focus and get you over the line. 

 

 

Week 2 Of Our 0-5K Running Programme


Hopefully you are settling into your programme and have completed the 3 continuous run / walk sessions from week 1. In last weeks video we discussed the essentials to getting started. Next up, we are moving into the area of getting into the right frame of mind as well as the all important area of making sure that you are preparing for the journey ahead. It's vital that we create space in our schedules so that we can fit these running sessions into our hectic lives. 

Our videos, blogs and audio coach are full of tips and tricks to get you moving, and to keep you moving! Remember to email us at learn@layawellness.ie if you have any questions for our wellness team.

 

Watch week 2 video

 
 

Your Week 2 Audio Coach

Your second week's training consists of 3 sessions of about 35 minutes duration. Our audio coach will talk you through these sessions so you can focus on your movement.

Some of you may like to listen to music while running, some of you may prefer simply listening out for Warwicks cues, without the distraction of the music tracks. Whichever you prefer, choose from one of the audio files below. 

 

Week 2 Running Schedule

This program is a run / walk to continuous running program, so our workout instructions are displayed in run / walk intervals. Remember that for week 2, you will need to allow for 3 sessions. Just as in week 1.

You should start each run with a 5 minute dynamic warm up, walk or slow jog and finish up the same way. You don't have to do your runs on specific days; however, you should take a rest day or do cross-training on some days between runs. Cross-training can be walking, biking, dancing, swimming, or any other activity (other than running) that you enjoy!

Warm up – 5 minute brisk walk

RUN: 90 second run followed by 2 minute walk (Alternating for 20 mins.)

Cool down – 5 minute brisk walk

In Between Days:- You have four in-between days this week where you won't be training for the 5K but you can still workout! We suggest: 2 rest days and 2 days with a 30 minute walk.

 

Your Week 2 Blog

Tips to get running – and sticking with it! In this weeks blog, we talk you through some points to remember as you start pounding the roads!

 

 

Week 1

Welcome to our 0-5K Running programme!

Whether you’ve never run before, or if you just want to get back into being more active, this programme is a great way to help you get fitter and healthier.

Get Set…Go! is designed for beginners to gradually build up their running ability, so that they can run 5K without stopping. 

Over the course of this 8 week programme, we will be providing you with a series of videos dealing with different topics. We will also provide you with a series of blog posts to support your progress week on week.

Finally, we will also have an audio coach which you can listen to as you go for your run / walk sessions. The audio coach will guide you through each session, explaining when you need to run and when it’s time to walk. 

 

Watch Week 1 video

 
 
Download the #WeAreLidl app to find out more at https://myapp.is/wearelidl/

Download the #WeAreLidl
app to find out more at
https://myapp.is/wearelidl/

Week 1 Audio coach - Your first week's training consists of 3 sessions of about 35 minutes duration. Our audio coach will talk you through these sessions so you can focus on your movement.

You can listen here or download to your phone for later!

Week 1 Blog - Getting started & Motivation! We talk you through some simple tips to bear in mind when you are starting out

 

Your running coach

Warwick Gordon is the clinical director of Run 360 and is a fully licensed musculoskeletal chartered physiotherapist. Warwick has two main passions, running mechanics and powerlifting. Warwick has spent the past 12 years working in private practice so knows all there is to know about running injury and prevention. 

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