Operation Transformation - Couch to 5k - Week 4 update
Fri, 09 Feb 2018

Operation Transformation – Couch to 5k - Week 4 Plan

Friday – meet at 7:15, start at 7:30

The route:

We will meet at the Clubhouse and take the path in Martin Savage Park to the Ashtown train station.  We will then cross the road at the lights and take the pathway alongside the Royal Canal in the Castleknock direction.

There are 3 sessions per week – 1 group session and 2 sessions for homework!

Week 4 – session 1 (click here for Week 4 plan)

·         Brisk walk for 5 minutes to warmup (to the Train station)

·         24 minutes made up of a 6 minute slow run followed by 2 minute walk. Repeat 3 times (along the Canal path)

·         Walk for 5 minutes to cooldown followed by some stretches (return to the Clubhouse)

Week 4 – session 2

·         Start and finish the same

·         24 minutes made up of a 5 minute slow run followed by a 1 minute walk. Repeat this 4 times.

Week 4 – session 3

·         Start and finish the same

·         30 minutes made up of a 10 minute slow run followed by a 5 minute walk. Repeat this 2times. 

There are a number of videos on the Irish Times website that may be of interest: Click here for link

Remember, this is not about speed, this couch to 5k will be about completing the plan at your own pace!  We will be starting off very slowly.  If you want to track your progress, you may wish to download a running app such as 'Runkeeper'.

Best of luck



Follow the weekly plan online: Irish Times - Get Running Programme – Plan Weeks 1-4

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