New Sponsor Announced!!

Googly Fruits are organic snacks made from 100% fruit and veg and guess what?!?!?…….. they’re giving us some of their yummy snacks for those of you who complete the Junior Fun Run next Saturday.  How good is that?!

Thank you Kate and Patrick for your generosity and hard work getting it all together for us.

Couch to 5k – week eight

WEEK EIGHT

So sorry – the holiday gremlins got in the way of posting the training plan last week, but we hope those of you following the plan were able to find the routine on the running bug website.  If you started the plan a week early, you can repeat this week.  By the end of this week you should be able to run (or jog) for 30 minutes and easily cover 5km, even if it takes you slightly longer than 30 minutes.

 

Mon 11th September Rest
Tues 12th September 30 minutes

Run 28 to 30 minutes

Weds 13th September Rest
Thurs 14th September 25 minutes

Run 25 minutes

Fri 15th September Rest
Sat 16th September Rest
Sun 17th September 25 minutes

Run 25 minutes

source: therunningbug.co.uk

Couch to 5k – week seven

 

Here’s week seven. Nearly there!!!

Mon 4th September Rest
Tues 5th September 28 minutes

Run 20 minutes
Walk 3 minutes
Run 5 minutes

Weds 6th September Rest
Thurs 7th September 25 minutes

Run 25 minutes

Fri 8th September Rest
Sat 9th September Rest
Sun 10th September 25 minutes

Run 25 minutes

source: therunningbug.co.uk

 

Couch to 5k – week six

Three weeks to go!!! Keep going, you’re doing great!

Here’s week six.

Mon 28th August Rest
Tues 29th August 28 minutes

Run 15 minutes
Walk 3 minutes
Run 10 minutes

Weds 30th August Rest
Thurs 31st August  

28 minutes

Run 12 minutes
Walk 2 minutes
Repeat 2 times

Fri 1st September Rest
Sat 2nd September Rest
Sun 3rd September 23 minutes

Run 15 minutes
Walk 3 minutes
Run 5 minutes

source: therunningbug.co.uk

 

Couch to 5k – week five

You’re half way there!!!  Hopefully there are no injuries but as your training intensifies, it’s important you gently stretch before and after each session. Get extra tips and help from therunningbug.co.uk and look after yourselves.

Here’s week five.

Mon 21st August Rest
Tues 22nd August 24 minutes

Run 10 minutes
Walk 2 minutes
Repeat 2 times

Weds 23rd August Rest
Thurs 24th August  

28 minutes

Run 12 minutes
Walk 2 minutes
Repeat 2 times

Fri 25th August Rest
Sat 26th August Rest
Sun 27th August 36 minutes

Run 15 minutes
Walk 3 minutes
Repeat 2 times

source: therunningbug.co.uk

Couch to 5k – week four

Top tip for this week is to make sure you have set aside these sessions in your diary!  No skipping any runs! You’ve made a great start, so let’s smash this 5k!

Mon 14th August Rest
Tues 15th August 27 minutes

Run 6 minutes
Walk 3 minutes
Repeat 3 times

Weds 16th August Rest
Thurs 17th August  

30 minutes

Run 7 minutes
Walk 3 minutes
Repeat 3 times

Fri 18th August Rest
Sat 19th August Rest
Sun 20th August 33 minutes

Run 8 minutes
Walk 3 minutes
Repeat 3 times

source: therunningbug.co.uk

Couch to 5k – week three

We’ve heard some encouraging stories of training, including some interesting techniques.  Running to the chippy is not a recognised training plan, but it’s better than nothing!

We understand that the staff of both Graffham and Duncton schools are taking their training very seriously!

Here’s WEEK THREE’S training plan.

Mon 7th August Rest
Tues 8th August  

28 minutes

Run 4 minutes
Walk 3 minutes
Repeat 4 times

Weds 9th August Rest
Thurs 10th August  

24 minutes

Run 4 minutes
Walk 2 minutes
Repeat 5 times

Fri 11th August Rest
Sat 12th August Rest
Sun 13th August 24-32 minutes

Run 5 minutes
Walk 1 to 3 minutes
Repeat 4 times

source: therunningbug.co.uk

Couch to 5k – week two

You’ve started!!! Getting off the couch wasn’t so hard, was it ???  Here’s a training plan for week two.

Don’t worry if you’re a week late starting this programme. You’re still eight weeks from the run so can start the first week now.

WEEK 2

Mon 31st July Rest
Tues 1st August

24 minutes

Run 2 minutes
Walk 2 minutes
Repeat 6 times

Weds 2nd August Rest
Thurs 3rd August 24 minutes

Run 2 minutes
Walk 1 minutes
Repeat 8 times

Fri 4th August Rest
Sat 5th August Rest
Sun 6th August 25 minutes

Run 3 minutes
Walk 2 minutes
Repeat 5 times

 

Couch to 5k – week one!

You’ve signed up for The Graffham Run…  you have EIGHT WEEKS over the summer to get into shape, feel great and breeze the 5km run.  Here’s a training plan for this first week.  Lets get started !

WEEK 1

Mon 24th July Rest
Tues 25th July 18 minutes

Run 1 minute
Walk 2 minutes
Repeat 6 times

Weds 26th July Rest
Thurs 27th July 24 minutes

Run 1 minute
Walk 2 minutes
Repeat 8 times

Fri 28th July Rest
Sat 29th July Rest
Sun 30th July 24 minutes

Run 2 minutes
Walk 2 minutes
Repeat 6 times

Welcome to The Graffham Run Blog!

We’re up and running (!) with registration now live.  Dom and I will be posting extra information here as the event draws nearer and as we progress through our summer holiday training runs.  Please register and encourage all around you to do the same because every registration makes a difference to the amount of money we can raise for the schools.

www.therunningbug.co.uk is an excellent website with 5km and 10km training plans to suit beginners, intermediate and advanced level runners.  They also give you different strength and speed work techniques which are great for spicing up the training schedule.  We’ll post a ‘couch to 5K’ weekly plan for you to follow.  Happy training!