***Update 6th November 2020***
As we enter lockdown number 2, we have just completed week 4 of our 10 week schedule. It is important that having come this far, we don’t lose the momentum of the great efforts you have put in so far.
To recap, this is what we have done so far:
Week 1: 30 sec walk, 30 sec run (for 20 mins)
Week 2: 1 min walk, 1 min run (for 20 mins)
Week 3: 2 mins run, 1 min walk (for 20 mins)
Week 4: 4 mins run, 1 min walk (x 4)
Our original plan was that we would finish on 13th December. We want you to get the best out of the course, so we will continue into the new year, completing on 10th January (assuming we can resume on 6th December after this lockdown).
BUT….we must all keep active and not let the benefit of our efforts slip away over the next month, so we have adjusted the schedule to keep us all on track for when we resume on 6th December. Let’s continue to use our 10am Sunday slot to do our solo runs (or in pairs if you wish to arrange, that is allowed under lockdown rules).
Next solo session – 10am on Sunday 8th November:
—> Week 5: 2 min brisk walk, warm up drills, 5 mins run, 1 min walk x 4, cool down stretches
Remember the warm up drills – gentle jogging on the spot, high knees, arm rotations etc., just to warm the body up before you head out. Gentle cool down stretches are equally important after your run, it helps avoid muscle soreness and cramps. Also remember that your speed doesn’t matter. In fact, when you set off, a good tip is to start slower than you think you need to, and also try to relax as much as possible on the walking segment to gain control of your breathing.
Unless you’re injured or unwell, please make every effort to take part in Sunday’s session and when you’ve completed it please post it on the WhatsApp group and let us all know how you got on.
Take care, stay safe and keep fit!
All the best,
Brian, Corinne, Steph, Mandy and team.