Run a 5K in 8 weeks - Week 5 day 3

Today, we'll be exploring the common challenges  faced by new runners that may try to get in the way of you completing your programme and sharing with you tried and tested techniques to deal with them.Some of these may not surface until further on in  your running journey however  such being forearmed with techniques to deal with them will help you get back on your running journey. That said as is with many things, prevention is always better than cure.

In This podcast we share our top tips to help you start off on your running journey. If you are interested in taking up the Virtual Running Mate 5K programme listen to this podcast  to arm yourself with the right tactics to overcome the challenges starting your running journey may present.The virtual Running Mate 5K programme is a tried and tested programe and is available on spotify free of charge.Transform your life today!

Welcome to the final week of the Virtual Running Mate 5k programme. Over the last 7 weeks, you have seen your body and mind achieve feats you once thought impossible. Most of you have run longer than you have run in your life You body is stronger, your circulation is better and your breathing is much more efficient. You have already completed 5km with one stop and some of you may have already done a full 5km. If you’ve already done your non stop run, thats great you should find todays run a lot easier. This week we are going to go for the big prize, running 5km non stop. You have everything in you, you have worked hard to get here, and the body is now ready to pay you for all the time you have invested in it. We will revisit your 5km route and this time we will run it non stop. Because of the distances you will be running, we will only be running twice this week. The session run on both days will be exactly the same as such we will not have a day two podcast. Rather once you complete this run you will simply repeat it on day 2. You should have a route mapped out in advance to complete this session. The duration of the session will depend on the pace at which you are running but you should expect to complete it in less than 50 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 7 day 2 of the Virtual Running Mate 5K programme. Today’s session will consist of a 35 minute run on a 5km route with a 3 minute recovery, you will then be required to run to the end of the 5k route in however long it takes you to get to the end. The duration of the whole session will depend on the pace at which you are running, but you should expect to complete it in 45 minutes or less. Don’t worry if it take you longer. The whole idea is to get you running 5Km by week 8. If you feel adventurous and have felt good during the runs you completed last week feel free to run the complete 5k loop without stopping you may have to drop the pace a little bit. This session will guide those running with one walking interval. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 7 day 1 of the Virtual Running Mate 5K programme. This week, we will be running on a 5K loop so it is important that before you start this session you have 5k route mapped out on which to complete this run. This week, believe it or not, you will be getting very close to running 5Km and because of this of we will only be running twice this week. The session run on both days will be exactly the same. You can pick any two days to do the session with at least a rest day in between the two days. Today’s session will consist of a 35 minute run on a 5km route with a 3 minute recovery, you will then be required to run to the end of the 5k route in however long it takes you to get to the end. The duration of the whole session will depend on the pace at which you are running, but you should expect to complete it in 45 minutes or less. Don’t worry if it take you longer. The whole idea is to get you running 5Km by week 8. If you feel adventurous and have felt good during the runs you completed last week feel free to run the complete 5k loop without stopping you may have to drop the pace a little bit. This session will guide those running with one walking interval. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 3 of the Virtual running mate 5K programme. Today’s session will consist of a 30 minute run with a 3 minute recovery interval. This will be followed by a 5 minute run with a 3 minute recovery interval. The whole session should last about 45 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 2 of the Virtual Running Mate, 5K programme. Today’s session will consist of a 27 minute run with a 3 minute recovery. This will be followed by a 5 minute run with a 3 minute recovery. You have come so far and you should be proud of your progress. The whole session should last about 42 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 1 of the Virtual Running Mate, 5K programme. This week will see us do simpler sets, as you will start running longer. We will make use of days 2 and 3 to slowly build up the time you are on your feet, running non stop. Today’s session will consist of a 25 minute run followed by a 3 minute walking recovery interval. This will be followed by a 5 minute run and a 3 minute walking recovery interval. In Day 2 and 3 we will increase the longer of these runs, so it is important that these are completed. The whole session should last about 40 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 5 day 3 of the couch to 5K programme. Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 17 minute run with a 4 minute recovery. You will then finish off the session with another 5 minute run followed by a 3 minute recovery. The whole session should last about 44 minutes.

Welcome to week 5 day 2 of the virtual running mate 5K programme. Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 16 minute run with a 4 minute recovery. You will then finish off the session with another 5 minute run followed by a 3 minute recovery. The whole session should last about 43 minutes.