Welcome to the Trainers On 8 Week Beginner's Running Project. If you have any health concerns or injuries, we would advise that you sit this one out and join us next time. If you think or know that you might be pregnant, please follow the advice and guidance of your midwife or GP. Over the next 8 weeks, I'm going to take you on a running journey. It really doesn't matter if you're a true beginner or if you just want to build a bit more confidence in your running. This 8 weeks will culminate in a 30-minute continuous run, and whilst that might seem out of reach at the moment, I guarantee that if you follow the program you will make it. If you enjoy this running program please like us on Facebook and follow us on Instagram. You can search for us by using the handle the trainers on running pod. Give us a like or leave us a message. We always like to hear from people and we'll always respond. With all that being said and done it's now time to start your eight week beginners runners program in three two one. Hi everybody and welcome to the Trainers on Beginners programme. You're joining us today on week five, day two. What an achievement. Let's just think about everything that's behind us. Congratulations, you've achieved that so far. Now we've got to start thinking about what's ahead of us. So we're going to start this programme today with a steady two-minute walk, a jog if you would like, and we're going to back that up with a steady two-minute jog at around about 60%. So if you want to jog the whole time, you can do. But if you want to walk ease into it. Absolutely give that a go. We're off and moving. We're into our first two minutes. I like to use this two minutes just to loosen the body up and also focus the mind and all of those other fitness cliches that hopefully just start to make you feel physically and mentally prepared. I also like to, as I walk especially, I like to flick the heels up to the bum, lift the knees up, perhaps the back's a little bit tight. Mine is a little bit today. You know, that's real life. Can't always control those things and I think I mentioned previously I've been a little bit naughty I've not done my stretching lately I've been a bit short of time so I'm going to get back onto that today and have a proper stretch after this run and I know that that will help with my running tomorrow and the day after and so on and so forth investing in my care as well as investing in the effort of running so we've got one minute of steady walking left if you are walking or one minute of a steady jog if you are jogging. And we're going to get this program started. Now, last session, we introduced you to interval training. And we're going to back that up again today. Because in order to improve at fitness, you do need to do your set over and over and over. Repetition is the key, not just to improvement, but also to learning and teaching the body to bring about physiological change. So on and so forth. So we're going to do that same set again today. five minutes worth. We're going to surge up to 80% and then drop back to 60%. And then we're going to hit our primary set, which is just steady running with a little bit of technical focus, nothing too complicated. Ultimately, it's all about covering the distance. And I wouldn't be surprised today if you hit a new distance personal best. Okay, so we're going to take it into a steady jog, off and moving. You should just start to hear the pitter patter of my feet. Do you know what? you might not hear that today because I've actually got a brand new microphone with a new microphone buff that just cancels out some of the background noise but I still think you'll pick up the fact that I am out there we are out there we're running no desk jockeys here nobody's sat there doing nothing behind a desk so I think you'll pick that up but it should take away some with the background noise hopefully so we're doing it we're into our steady two minute jog which obviously forms a part of our warm-up just getting the body prepared I'm very mindful of, to a certain degree not going over the same things over and over I do think that you know fitness is about repetition I think life when you're learning a new skill or training yourself, is always, you know, the theory of a thousand hours or a hundred hours, whatever the theory might be. If we want to be good at something or improve, we do have to do that thing over and over. But I'm quite mindful of not regurgitating that same stuff to you over and over again. But of course, there is a fine balance. And the middle of the week sessions are somewhat of a challenge, aren't they? You know, it's easy to find something to tear you away from achieving something in the middle of the week. Something always comes up. maybe a dinner with your friends or you know the kids have been more demanding and school homework, maybe you're just feeling a bit of a slump let's try and pull you out of that five seconds, just take me to 60% steady jog in three two one 60% well done okay so hold that level 60% effort, for around 30 seconds and we're going to surge up to 80%. Now, come on. You should know what 80% looks like by now. You should know what 60% feels like. I will remind you once we get going. Just give me a little burst of energy. Here we go. Surge up to 80%. We're off and away, into our first interval run slow 60 faster 80 moving and grooving here we go keep it calm keep it controlled want to push just up to that level where it feels a bit uncomfortable, now maybe that's the muscles aching the heart rates up breathing rate and recovery back to 60, so ease me down back to 60 good stuff just ease back in now we're not walking, we are jogging at 60 percent I don't really like the term jogging, it's all running to me as long as you're moving faster than a walk. Propelling yourself forward. That's the key. Five seconds. Ready for 80% in three, two, one. We're off on the way. Let's go. 80%. So keep moving. 60% was our previous setting. Now on 80%. Moving with a bit more gusto. Really travelling. Challenging the legs to keep up. Pushing the body forward. 10 seconds of effort at 80%. Come on. Let's work. Let's achieve something on this midweek session. Three seconds, two seconds, one second. Bring it down back to 60. Congratulations. I think we've moved to that point where we understand interval training. It's not complicated, is it? We run a bit faster. We move a bit slower. The demand for energy goes up. And then as it comes back down, you re-oxygenate the body. Take a big deep breath, reset the mind, refocus, here we go, 80% in three, two, one, moving on, let's go. 80%, pushing up to that level, you don't need to go off like a bullet from a gun, like you're running a 100 meter sprint, you just need to surge up to 80 and hold that level, 10 seconds remaining stay on it be focused come on you're almost there just moving on to a nice flat bit of ground oh that's lovely feels good three two one recovery back to 60 excellent work that's three three done and you've unlocked that next level of achievement interval running completed and we're going to go back to steady running with a little bit of focus on technique today 10 seconds just to whittle away the numbers and obviously the next part of the session is the most important in terms of covering the distance and running for a period of time ready to surge in three two one let's go we're off and away surge surge surge 80% that's just a reminder, should feel uncomfortable. We're pushing ourselves to that level, but it's manageable for the time period that we're running for. 10 seconds remaining. Come on, stride and glide. Give it your best. Keep it controlled. 3, 2, 1, recovery. Excuse me, bring it down. Bring it down, back to 60. Lovely stuff, everyone. Well done. Couple of big deep breaths in there. There it is fill up those lungs if you're running in a warm environment it can be quite stifling can be quite hard equally that first big deep breath in cold air oh it can hurt the lungs once you get going though you're off and away and you get everything regulates ready to surge one more time three two one let's go come on we're moving back up to 80 percent. Get there with me. So you're going to get there with me, but for yourself. Come on. Are you really moving at 80%? Remember it's effort level, but in this instance, effort does equal increased speed. Of course, you should see the level of speed increase. You should feel the heart rate boom. Three, two, one, 60 seconds recovery. Well done. So 60 seconds, nice and easy, takes some recovery. And we're back back off into our normal recovery speed that could be a walk that could be a jog it's your choice of course so whenever it's recovery it really is your choice of the speed you move if you're someone that's heavily motivated by distance and calories try and keep the jog alive try and keep the run alive just at a slower pace if you're not motivated by that and it's all about following the program which I would advise by the way, taking rest where it's warranted and then working hard when it's needed then just focus on following the program and i guarantee it will get you to your goal 15 seconds okay our first run i've told you already our last session instead of making the the run easy at the beginning and then gradually getting harder what i've done is i've put the longer run at the beginning so we've got an eight minute steady jog continuous I'm going to talk you through it we're going to focus on a new bit of technique every two minutes ready to start your run in two one and begin let's go just heading down the river path one of my favorite parts and places to run in and around the area that I live, now the first two minutes is just going to be focused on covering ground, find your speed we're not surging up or surging down anymore. Now, interesting question. Somebody did ask me once, oh, it's a good six months ago, but somebody asked me, why
