Health Education - 5K Training Started Today

We started our first 5k P.E sessions today. Hopefully everyone has downloaded the app and those that didn’t join me at the gym at lunchtime - will be out running when it gets cooler this evening.

Here are the basic rules:

1) Go to the toilet before you leave so you don’t get caught short!

2) Take water with you, sip don’t gulp as you run, no chocking on the water, please!

3) Have a sweat towel with you, to wipe your eyes of sweat – it helps!

4) Always warm up and cool down. Read your support materials for advice on staying safe and injury free.

Here is the Golden Rule for running outside of the gym.

1) You ALWAYS take someone with you, they must have eyes on you – they don't have to run with you they can sit on the park bench (so grandparents can be roped in to help you) while you trot around the park but they must be able to see you. No blind corners! If you are running along the road, either they run with you or are on bike alongside you. You do not go alone, and you do not go anywhere that makes you vulnerable.

Group 1 – Those who will find this tough! You haven’t done any sports or fitness over the summer and for 2 who joined me in the gym at lunch time – the last four running minutes were a struggle. You don’t have to runt he running minuets - just jog and all you have to do is jog a little faster than the walking pace your are walking. Don’t overdo it! You have 9 weeks to get there!

Group 2 – Those of you who did do some sports and fitness over the summer and found the last or the last 2 minutes quite hard. Well done! Let’s acknowledge this is not your discipline but use this as cross training. Again, remember that you don’t have to run flat out for the running minutes, just jog faster than you're walking.

Group 3 – That includes the boys who were doing push-ups after the run at lunch time! Your boxing training is clearly keeping you fit and well done for today! Use this a cross training but slow down with the sprinting and read the support materials closely on how not to injury yourselves. The bench mark for this group is my stats. I know some of you were a bit surprised and then a bit sneakily impressed with my efforts. Week 1, session 1 and I ran 5.6k in the 30 minutes. I know I am an overweight, injured old lady – but I am a fit overweight, injured old lady. From this point going forward, my weekly distance is the very least of the distances - you have to best me each week.

I am an old lady and you are young fit teenagers - go for it!