How to Take the Next Step to Success

The main thing to remember now that you are a RV member is that I am your coach, I know what you are capable of, what's going on in your life and I care about your times and your achievements, I'll steer you in the right direction to ensure you are successful. There will be frustrations along the way but becoming a runner is so exciting, especially if you thought it was something that you thought you would never be able to achieve. 

Your progress over the 8 week beginner's course has been huge and you are now a runner! The next big challeng is how to keep running and most importantly how to keep motivated and injury free.  The best thing to start doing is plan how you are going to fit running around your life and to be as consistent as possible, yes life does get in the way, however try to make sure that you are not last on the list when it comes to your family, it is important that you have your time for you and sometimes it is easy to say oh ok, I'll not go running because there is too much to do.  I have learnt that most things do get done, regardless of whether I am there or not.

Try to build up your running slowly, remember the Terrible Too's, don't do too much, too soon, too quickly, gradually allow your body to adapt to your new regime and I would advise not to run on consecutive day.  It is still ok to walk in your run as you will get stronger and by building up your mileage slowly you are reducing your chances of injury.

Try not to compare yourself to others, everyone else has their journey and yes they may "seem" to be running every day, doing huge miles and achieving all the time, but the social media world isn't real life and it's your journey nobody elses. 

Set yourself a long term goal, nothing too unrealistic, a 10k in the summer, the GSR in October, but also be flexible as there will be certain points in your running journey where your fitness levels will drop off, you simply can't achieve a PB on every run, so cut yourself some slack, run because you enjoy it and don't be frightened to take a week off, this will be beneficial in the long term.

I've written a 8 week plan to help you build a base with a view to you doing another parkrun, this isn't set in stone, it's just a focus, the aim to to run consistenly over the next fours weeks so that you don't get injured while your body adapts to your new habit. Remember your training age is still only 8 weeks old :)

                                         Run 1                 Run 2

Week 1       18th June       3 miles         3 miles

Week 2      25th June      3 miles         3 miles

Week 3       2nd July        3 miles         Try another parkrun

Week 4        9th July        3 miles          3 miles

Week 5        16th July       4 miles         4 miles

Week 6        23rd July      3 miles         Try another parkrun

Week 7        30th July      4 miles          4 miles

Week 8       6th August    3 miles          RV Graduation parkrun

If you would like to have a go at "Doubling the Distance" then there is a brilliant event on September 9th in the New Forest with a great 10k, the event is large but is not pressurised at all and it's one that we go to every year.

The plan below is just a guide that gradually increases the distance, you can easily get over 3 miles in the RV group sessions as you progress and we have weekend runs that you can run at your pace and do the distance that you need.  Just keep an eye out on the FB page and the website.

Double the Distance.xlsx

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5K - New Forest Marathon

ExxonMobil 5K A beautiful run winding through forest enclosures and forest tracks. Elevation: Flat! NB: All routes may be subject to minor changes and are professionally measured View map of the route... Couch to 5k info supplied by NHS Choices Enter Here For 2018