Virtual Running Mate

Today, we'll be exploring the common challenges  faced by new runners that may try to get in the way of you completing your programme and sharing with you tried and tested techniques to deal with them.Some of these may not surface until further on in  your running journey however  such being forearmed with techniques to deal with them will help you get back on your running journey. That said as is with many things, prevention is always better than cure.

In This podcast we share our top tips to help you start off on your running journey. If you are interested in taking up the Virtual Running Mate 5K programme listen to this podcast  to arm yourself with the right tactics to overcome the challenges starting your running journey may present.The virtual Running Mate 5K programme is a tried and tested programe and is available on spotify free of charge.Transform your life today!

Welcome to the final week of the Virtual Running Mate 5k programme. Over the last 7 weeks, you have seen your body and mind achieve feats you once thought impossible. Most of you have run longer than you have run in your life You body is stronger, your circulation is better and your breathing is much more efficient. You have already completed 5km with one stop and some of you may have already done a full 5km. If you’ve already done your non stop run, thats great you should find todays run a lot easier. This week we are going to go for the big prize, running 5km non stop. You have everything in you, you have worked hard to get here, and the body is now ready to pay you for all the time you have invested in it. We will revisit your 5km route and this time we will run it non stop. Because of the distances you will be running, we will only be running twice this week. The session run on both days will be exactly the same as such we will not have a day two podcast. Rather once you complete this run you will simply repeat it on day 2. You should have a route mapped out in advance to complete this session. The duration of the session will depend on the pace at which you are running but you should expect to complete it in less than 50 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 7 day 2 of the Virtual Running Mate 5K programme. Today’s session will consist of a 35 minute run on a 5km route with a 3 minute recovery, you will then be required to run to the end of the 5k route in however long it takes you to get to the end. The duration of the whole session will depend on the pace at which you are running, but you should expect to complete it in 45 minutes or less. Don’t worry if it take you longer. The whole idea is to get you running 5Km by week 8. If you feel adventurous and have felt good during the runs you completed last week feel free to run the complete 5k loop without stopping you may have to drop the pace a little bit. This session will guide those running with one walking interval. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 7 day 1 of the Virtual Running Mate 5K programme. This week, we will be running on a 5K loop so it is important that before you start this session you have 5k route mapped out on which to complete this run. This week, believe it or not, you will be getting very close to running 5Km and because of this of we will only be running twice this week. The session run on both days will be exactly the same. You can pick any two days to do the session with at least a rest day in between the two days. Today’s session will consist of a 35 minute run on a 5km route with a 3 minute recovery, you will then be required to run to the end of the 5k route in however long it takes you to get to the end. The duration of the whole session will depend on the pace at which you are running, but you should expect to complete it in 45 minutes or less. Don’t worry if it take you longer. The whole idea is to get you running 5Km by week 8. If you feel adventurous and have felt good during the runs you completed last week feel free to run the complete 5k loop without stopping you may have to drop the pace a little bit. This session will guide those running with one walking interval. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 3 of the Virtual running mate 5K programme. Today’s session will consist of a 30 minute run with a 3 minute recovery interval. This will be followed by a 5 minute run with a 3 minute recovery interval. The whole session should last about 45 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 2 of the Virtual Running Mate, 5K programme. Today’s session will consist of a 27 minute run with a 3 minute recovery. This will be followed by a 5 minute run with a 3 minute recovery. You have come so far and you should be proud of your progress. The whole session should last about 42 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 6 day 1 of the Virtual Running Mate, 5K programme. This week will see us do simpler sets, as you will start running longer. We will make use of days 2 and 3 to slowly build up the time you are on your feet, running non stop. Today’s session will consist of a 25 minute run followed by a 3 minute walking recovery interval. This will be followed by a 5 minute run and a 3 minute walking recovery interval. In Day 2 and 3 we will increase the longer of these runs, so it is important that these are completed. The whole session should last about 40 minutes. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

Welcome to week 5 day 3 of the couch to 5K programme. Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 17 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 44 minutes.

Welcome to week 5 day 2 of the virtual running mate 5K programme. Our session today will consist of a mixed set of, a 5 minute run with a 2 minute recovery followed by a 16 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 43 minutes.

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. Virtual Running Mate is a free resource if we are able to get you running and you would like to support our mission you can send your tip to £Djshotzworldwide on CashApp

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.