YOUR BODY IS AMAZING

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This week while you are training I want you to think back to when you first started your program. Notice how your fitness has improved and your ability to run is better than before. Sure, you probably still feel fatigued and sore after a long run but your ability to tolerate the discomfort of physical exertion has improved. This is …

FUN RUN – WEEK 5 PROGRAMS

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PLAN: Focus on doing everything as planned, including watching your diet, getting a good nights sleep and training. MON: 5min walk, 4min run & 1min walk x 4, 5min walk. Total 30 min TUE:   Rest or easy 30 minute walk WED:   5 minute warm up.  Run 2.5km.  Walk 5mins (30 minutes total) THU:   Rest FRI:  Strength session: squats, lunges, calf …

KEEPING YOURSELF SANE ON THOSE LONG RUNS

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Some runners can find longer runs boring and unmotivating.  The following strategies can be used to help you pass the time on those long runs that are now regularly in your training program.  Music – The right tempo song can make it easier to increase your pace as you run in time to the music.  But beware you don’t have …

FUN RUN – WEEK 4 PROGRAMS

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5km RUN PROGRAM PLAN: This week will focus on increasing your run distance as your fitness improves.  Try to pace yourself so you can run for longer periods. MON: 5 min walk (warm up), 2min run & 30 second walk x 8, 5 min walk (cool down). Total 30 min TUE:   Rest or easy 30 minute walk WED:   5 minute …

RECOVERY IS JUST AS IMPORTANT AS TRAINING

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In order to be at your peak on race day you need to ensure you are recovering properly after each training run.  Consider the following tips:  Hydrate – water is the best fluid to rehydrate with, there is no need for sugary “sports” drinks.  Sleep – a good sleep routine is vital to allow our body to refresh and re-energise …

FUN RUN – WEEK 3 PROGRAMS

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5km RUN PROGRAM PLAN: This week continues to consolidate your training by building running distance and decreasing rest. MON: 5 min walk (warm up), 1.5min run & 30 second walk x 10, 5 min walk (cool down). Total 30 min TUE:   Rest or easy 25 minute walk WED:   Repeat Monday (30 minutes) THU:   Rest FRI:  Strength session: squats, lunges, calf …

FUN RUN – WEEK 2 PROGRAMS

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Good luck following this week’s programs from Jane. For those attempting the 15km program I hope you were doing a “little” bit before starting these sessions.   5km RUN PROGRAM PLAN: The next few weeks will focus on increasing the length of time you can run for without needing to stop. MON: 5 min walk (warm up), 1.5min run & …

DON’T FORGET TO STRETCH

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Hopefully you survived week one of the fun run training. Well Done! It is common to feel stiff and sore when beginning a new exercise plan. Stretching is a vital part of keeping your body fit and healthy whilst completing your running training. Try to complete a series of the following stretches after each run session you do. Hold each …

FUN RUN APPS

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In preparation for our talk at Bendigo Health, Jane has done some research. Sometimes we need all the help we can get and why not add a bit of technology. Here’s a list of some Smartphone Apps & Websites you could check out. Might help with further planning or to get you moving further. Applications Programs: GPS Tracking: Websites Training …