#Zero25k Week 2 - Blowing in the wind!

That wasn't easy! Between head winds, sideways rain and West of Ireland cold, Saturday was a 'character building' day to say the least.

Not a bad turnout and kudos to everyone who made it out. If you can't make the group on Saturday morning you really need to be hitting the sessions on your own to get the most from the program.



It is now up to you to carry out the work this week, ready for next Saturday:

The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.

I mentioned a couple of things on Saturday that are worth a recap:

1. Run for Time NOT Distance.
2. Practise the 'Lifesaver look'.
3. Get to know where the dogs are on your routes.
4. Lifesaver look, again!

Re Time not Distance - the temptation will be to push on to achieve the 5k distance ahead of the program, for your own sake, don't.

We covered 3.2k on the weekend, most of you could with relative ease hit 5k already. What we are trying to achieve is for you to be fit enough to hit 5k AND achieve a respectable time challenge too by the end of the program.

Lifesaver is so important. Be aware of who is near and around you. Extent this awareness to cars, bikes & buses. Use it to overtake, before stepping off a kerb, for your safety & awareness at night too.

If you fear dogs, carry a waterbottle. A jet of water in a dogs face will stun them long enough for you to run out of 'their' territory. All else fails throw the bottle at the dog & shout 'Fetch!!' Keep running on.

Be proud of what you have started, share the news on Facebook, let your friends and family know that you are now a runner!!

Now to the homework!

As noted above you are to repeat the session twice next week. If Tuesday and Thursday don't suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to run again on Saturday!!!

1. Warmup: 5 mins steady
2. Work : 90 seconds effort
3. Recovery : 2 minutes steady
4. Warmdown: 5 minutes and stretching.

Repeat step 2 & 3 x6 times.

If you can't get out you can replicate the session on a treadmill. Best way to contact us is by commenting on the blog or through our Facebook page that way everyone benefits from the response.

Please don't push too hard this week, settle into the training, give yourself a chance to adapt and we'll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)

Happy running!!

#Zero25k Week 1 - We're under way for a new season.

Well done everyone on a great turnout on Saturday morning! 
 

Just a heads up to expect a little bit of sore muscles going on for a couple of days, but nothing too unpleasant.

It is now up to you to carry out the work this week, ready for next Saturday:

The plan is to repeat the exact same session that we have done, twice during the week. Ideally this would be done on Tuesday and Thursday giving you a bit of rest in between the sessions.

Science Bit:
The reason for the rest day is to give your muscles a chance to adapt, this is what makes you stronger and fitter. The body recognises the difference between the rest day (normal muscle use) and the work day (muscles and body under pressure) and by regular repetition of the exercise the body adapts by growing additional muscle fibers and improving the bodies capacity for energy production.

So there is a method in the madness that is exercise and this is why we build in a slow, structured manner to achieve our goals. We want to get fitter, we want our bodies to adapt, this is how we do it.

Unfortunately I didn't get a group photo before we headed off on account of being flustered over my lack of whistle, please remind me to get a photo on Saturday next.

Be proud of what you have started this morning, share the news on Facebook, let your friends and family know that you are now a runner!!

Now to the homework!

As noted above you are to repeat the session twice next week. If Tuesday and Thursday don't suit, move the days around, leaving 1 day between sessions and keep Friday as a rest day. I want you ready and able to suffer on Saturday!!! (Just joking about the suffering, but the workload will be increasing week on week so you need to be rested.)

1. Warmup: 5 mins steady
2. Work : 1 minute effort
3. Recovery : 90 seconds steady
4. Warmdown: 5 minutes and stretching.

Repeat step 2 & 3 x8 times.

If you can't get out you can replicate the session on a treadmill. Contact me for information on how to tackle the treadmill settings (there's a lot on the blog about treadmill running). Best way is to contact us by commenting on the blog or through our Facebook page that way everyone benefits from the response.

Please don't push too hard this week, settle into the training, give yourself a chance to adapt and we'll see you all again on Saturday (regardless of the weather we will be out and expecting to see you!)

Happy running!!

#Zero25k Running in 2014

We're sure at this stage you are sick of hearing about resolutions, targets and goal setting for the New Year.

We're going to make it a simple decision for you:

Over the past 2 years we've hosted a Zero-to-5k running group (#Zero25k) for absolute beginners who are just looking to get active, a little bit fitter and hopefully lose a couple of pounds while feeling good about themselves.

We designed our #Zero25k program to fulfill those wishes.

This year we are opening our program to our new store in Limerick so there will be two locations, Oranmore (as usual) and Roxborough, Limerick.

You just need to join us, do a little work, allow our mentors to cajole, motivate and encourage you to complete each session in the 9 week program and in no time at all you will be well on the road to a fitter you.

Like to know more? 

Well firstly it's FREE, we don't charge and will never charge for the program, you are doing all the hard work, we get to see loads of people learning to enjoy running, that's rewarding enough!!

Secondly, we meet on Saturday mornings, early. Our first session is usually done and dusted by 8:45 so you can get on with your day. After that you will commit to doing 2 sessions during the week, we'll give you your homework each Sunday ready for the week.

Our mentors will give you plenty of help, advice and guidance so you can achieve the most from the program. Please make use of us! Don't be shy about questions.

Ready for more?

Just click the link here...

2013 #Zero25k Running Group 1 & 2

Last Saturday saw us heading out with two Groups in our #Zero25k programme. To keep things as simple as possible I'm lumping the reports & data from the #Zero25k Running Groups in together rather than one for each. 

2013 #Zero25k Group - Week 1

Speed cameras in Oranmore?

Right now all I can say is WOW!! I'm completely blown away by the response we had to the #Zero25k email.

We had x56 people all registered for our new season #Zero25k Running Group being organised out of +Amphibian King Galway.