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Dublin: 18 °C Thursday 19 September, 2019
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Step 7: Getting from the couch to the Run In The Dark 5k start-line in eight weeks

‘It’s important that you only compare you with you and not with those around you as we all progress at a different rate.’

WEEK SEVEN IS when you may start to doubt your ability but don’t panic as it’s normal to feel that way.

It’s important that you only compare you with you and not with those around you as we all progress at a different rate. Sometimes it can be hard to notice how much we improve with training as the improvements aren’t always obvious when we try make the comparison of who we are now with who we were when we started the plan.

The reason for this is because as we get fitter we also get stronger and start to move faster or cover more distance as the fitness and strength gains allow you to do more and without knowing it you are always setting the bar that little bit higher.

In the beginning most of the improvements associated with a new fitness regime happen on the inside which in turn will make you more efficient on the outside so you need to trust in what you have done and remember that the fitness gain should come without pain.

Take your time building up the aerobic base and trust in what you’ve done. You don’t need to suffer during exercise and until you get comfortable with the distance you need only step slightly outside your comfort zone and remember the hardest part can sometimes be leaving the comfort of your house on a dark cold evening. You’ll regret the run you didn’t do more than the run you did do.

If you are having a bad day then don’t forget your reasons for taking part and once you’ve done the training you’ll be fine and if you feel under prepared having missed a few sessions then you can make Race Day a little bit easier by slowing down.

Week Seven

Monday: Five-min brisk walk. (90 secs run/90 secs walk, repeat for 20 mins). Walk to finish.

Tuesday: Off.

Wednesday: Five-min brisk walk. (90 secs run/90 secs walk, repeat for 20 mins). Walk to finish.

Thursday: Off.

Friday: Off.

Saturday: Five-min brisk walk. (90 secs run/90 secs walk, Repeat for 20 mins). Walk to finish.

Sunday: Rest or active recovery. Cycle/swim/brisk walk.

See the full 5k programme here or the 10k here for more advanced runners.

John O’Regan is a renowned adventure runner and the Life Style Sports Run in the Dark’s expert coach. Follow him on Twitter: @johnoregan777. He is available an online Q&A every Monday from 8-9pm on the event’s Facebook Page to answer training related questions.

Sign up for Life Style Sports Run In The Dark here>

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