Dublin Frontrunners are launching a “Couch to 5K” programme to coincide with the second Dublin Pride Run which will take place on Friday 21st June 2013. Our aim is to get you into shape so that you can participate in the second Dublin 5K Pride Run. The Pride Run is a great social event and we hope to make the Couch to 5K training sessions an enjoyable and socialable experience. We’re calling all men and women to dust off the trainers and join us in the Phoenix Park
Even if you feel completely unfit and haven’t done much more than walk to the shop for years, don’t worry. You can do it – it just takes a bit of will and organisation. Don’t forget that getting fit is not just about training regularly – it’s also an attitude of mind. Every bit counts so why not leave the car at home, go for a swim, or pull that rusty old bike from the garage and use it. Try to live your life as a good animal: get plenty of good food, drink lots of fluids, get a full nights sleep and use that body whenever you can start by walking fast.
Your first priority is to get fit to train. This can be as simple as taking a half hour stroll at least three times a week. Get used to being on your feet for that length of time, and then try to walk a bit faster. If you can walk for 30 minutes and still feel ready for more, you’re ready to get started on our training schedule.
The two key elements to getting fit are:
- Following a structured programme
- Varying your training
Structured Programme:
The programme starts on Saturday 6th April at 10am in the Phoenix Park. The meeting point is the Papal Cross car park.
We’re using the Couch to 5K programme from active.com. This training schedule is designed to get you off the couch and run a 5K. The programme takes 30 minutes a day, 3 days a week for 9 weeks. Whether you’re just getting started or, are an experienced runner who needs a push, the Couch to 5K plan makes working out simple, social, and fun. In just two months you’ll go from couch potato to running three miles (or 5K) on a regular basis.
Dublin Frontrunners will faciliate a weekly session on Satuday monrings at in the Phoenix Park at the Papal Cross car park. You’ll start each session with a brisk walk, and then walk/run, for about 20 or 30 minutes. That’s the amount of moderate exercise recommended by numerous studies for optimal fitness. We’ll give you all the tools you need to get motivated, get connected with others and chart your progress as you move towards your goal of completing a 5K.
Dublin Frontrunners will organise one session per week. You’ll need to complete two training sessions per week in your own time. But fear not, the active.com app will keep you company and the plan is quite easy to follow. You should be in great shape for the Pride Run!
Varying Your Training
Even if you’re not particularly ambitious about your running, varying your training is good for the body and the mind. It helps ward off staleness. For this reason, it is important to have a number of different routes for your regular runs. It is also a good idea to get away to somewhere entirely different at the weekends. Running up hills is also a good way of varying training and getting you really fit. Find a hill that’s not too steep and start your programme there.
This is a social programme and you’ll be amazed at the support and encouragement you’ll receive from the group. Running is genuinely easier when you have a trainer and peer support. You’ll be flying round the park in no time.
Our sessions take 30 minutes each. So if you’re busy in work or, at home they would easily fit into a lunch break.
Tips
The Golden Rules
Start off low and progressively increase activity levels as you become fitter.
Set yourself realistic targets. Don’t be afraid to revise these if you are finding the going tough.
To encourage long-term participation, choose activities you enjoy and vary them. Exercise is meant to be fun.
If you would like to register your interest in the programme please contact Aidan at competitions@dublinfrontrunners.ie. I’m happy to answer any questions your may have and hope to see you soon.
Disclaimer
Before starting a training plan a full medical check-up is recommended. Dublin Frontrunners cannot accept responsibilities for any injury or, damage suffered as a result of participating in any exercise regime advertised on this website.