Welcome to week 5 day 1 of the virtual running mate 5K programme.

You are now officially over the half way mark, well done.

This week we are going to continue breaking more barriers as we take your body through double digit running times.

Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 15 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 40 minutes.

Welcome to week 4 day 3 of the virtual running mate 5K programme.

Today’s session will consist of a repeat of the session we did on day one and two, and will consist of a mixed set of a 3 minute run with a 3 minute recovery interval. Followed by an 8 minute run with a 5 minute recovery interval. We will repeat this twice.

Today’s session will consist of a repeat of the session we did on day one, and will consist of a mixed set of a 3 minute run with a 3 minute recovery interval. Followed by an 8 minute run with a 5 minute recovery interval. We will repeat this twice.

This is the big one. We are going to take advantage of all the great progress you have made over the last three weeks, and push your body a bit more.

This weeks mixed set will consist of 3 minute runs, with 3 minute recoveries, Alternated with an 8 minute run and 5 minute recovery.

The great news is, because the running intervals are longer we will only repeat the set twice.

You should start to feel your breathing getting better, and a marked improvement in your body’s ability to sustain the running demands you are asking of it.

Today’s session will consist of a mixed set of a 3 minute run with 3 minute recovery interval. Followed by an 8 minute run with 5 minute recovery interval. We will repeat this twice.

Welcome to week 3 day 3 of the Virtual Running Mate 5K programme.

Today we will be increasing the amount of time you run and spend recovering.

Your body is beginning to get stronger as is your cardio vascular and respiratory system.

Your session will consist of a mixed set of 3 minute runs with 3 minute walking recoveries. Followed by 4 minute runs with 4 minute walking recoveries.

We will repeat these sets 3 times.

The day also includes a 90 second dynamic stretching session immediately after your warm up jog. Choose any three of the following exercises to do. High knees, butt kicks, karaokes, A skips, straight leg bounds or side shuffles.

You can look these exercises up on youtube or on our website www.virtualrunningmate.com.

You will do each exercise for 30 seconds and I will give you a prompt to change.

Welcome to week 3 day 2 of the Virtual Running Mate 5K programme.

Today we will repeat what we did in day 1 and do a set of 2 minute runs with 2 minute walking recoveries, followed by 3 minute runs with 3 minute walking recoveries.

We will repeat these sets 3 times.

The whole session should last about 36 minutes.

We will also have our 90 second dynamic stretching session immediately after your warm up jog. You could do High knees, butt kicks, karaokes, A skips, straight leg bounds or side shuffles.

You can look these exercises up on youtube or on our website www.virtualrunningmate.com.

You will do each exercise for 30 seconds and I will give you a prompt to change.

*NOTE*

Before beginning this session please familiarise yourself with 3 of the following exercises which you will do as part of your warm up. High knees, butt kicks, karaokes, A skips, straight leg bounds or side shuffles. You can find these exercises on youtube.

This week, we will do mixed time intervals. Each day will consist of a set of 2 minute runs with 2 minute walking recoveries. Followed by 3 minute runs with 3 minute walking recoveries.

We will repeat these sets 3 times.

On day three we will increase the time by 1 minute, as we start to take advantage of the improved endurance and strength you are developing.

The whole session should last about 36 minutes.

This week also sees introduce a 90 second dynamic stretching session immediately after your warm up jog. You will choose any three of the following at every run. Mixing and changing them over the weeks to benefit from the variety of muscles that they exercise.

You could do High knees, butt kicks, karaokes, A skips, straight leg bounds and side shuffles.

The final day of week 2 is here and we will be adding a total of 90 seconds to the run you did on day two by adding and extra repeat. These increments may seem small but doing them will make the jump to the times we will be running in week 3 look a lot more achievable.

As before this run is best done on an out and back route where you run/walk out and halfway through you turn round and run/walk back to where you started.

Day 2 of week 2 will see us repeat the session with carried out on day 1 with an additional repeat. Increasing the number of repeats will help build your endurance and strengthen your respiratory system so don't skip this session.

Work as hard as you can to get the incremental repeat as this will pay back as you work towards your target.

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Welcome to week 2 and this week we are taking it up a notch. We will be running for 90 seconds non stop, which is 30 seconds longer than we did in week 1. We are going to make the most use of days 2 & 3 to increase the number of repetitions. It may feel hard to get the additional repetitions but with focus and determination you will do it.