Congratulations to all of group two for completing the second week of their eight weeks course. The run element obviously increased but the feedback throughout the week was positive, from not as hard as they expected to finding it enjoyable and feeling better for getting out the door when perhaps they weren’t particularly excited to go.
This week the intervals were 90 seconds of jogging to 2 minutes of running. The number of intervals were reduced but the run time in total was longer. For this reason during last weeks it was a good time to discuss“Pace”. It is very easy (and common) to go out to fast at the start and leave very little in your tank to be able finish the run. With everyones natural pace being very different and us unable to all be together we again used the RPE scale as this can transfer to everyone.
If you missed the update from the first group; The RPE scale (Rate of Perceived Exertion), is a non scientific/gadget requiring way of determining how hard you working. The scale goes from 1 Very Light Activity (more than sleeping/slow walk) to 10 Max Effort Activity (Feels almost impossible to keep going). We discussed that our pace should have us touching on but no greater than a RPE of 3/4, breathing heavily but still able to hold a short conversation. You have probably given a little eye roll in the direction of your Personal Trainer when they ask you lots of questions about your weekend, whilst you try your hardest not to run out of breathe on the treadmill. As well as being a super friendly bunch at Abshot we are also testing your RPE…
For Group 1, with the graduation run set for 3rd April, I have now shared the route which I know is being practised.
Except for Stewart. Stewart shared that on Friday he ran his first 10k. The best part of this, is that it was unplanned. He is now able to enjoy the freedom of running and just see where his legs take him. These are the really enjoyable runs, it’s not about distance its about having the confidence to just play it by ear. It is this freedom that I wish for everyone taking part, and I can not wait to hear their running stories in the future.
Please join me in congratulating everyone on another successful week of running, and show your support and encouragement as they head into both week 3 and their graduation run.
Whilst the course is now underway if there are any questions you have about your own couch to 5k journey or how you can start or are beginning to run …. please get in touch.
Amy
Amy Snell Personal & Group Fitness Training
