Couch to 5km week 4

This program is intended for a complete beginner, so as long as you are injury free and in relatively good health you should have no problems with getting through this challenge. Please consult your GP prior to partaking in physical activity just to be on the safe side.

We caught up with Ronan (couch to 5km coach) this morning and asked for some advice on staying motivated during these few weeks.

With winter well and truly on its way, it is very easy to give into leaving your training until.. tomorrow, yep we have all done it. We are all masters of procrastination when it comes to being uncomfortable. Get comfortable with feeling a little uncomfortable.

You know it's the first 2 minutes of your training that you may feel the wind or the rain. After that, it won't matter what the weather is doing. A running jacket and hat and you're pretty much sorted from the elements (you're going to be sweaty anyway). Your main concern should be to stay warm and not get cold at any point during your training so layers are a good idea.

Remind yourself why you started training in the first place. To be fit, feel healthier, feeling better in your own skin, challenging yourself, in remembrance of a loved one.

Whatever it is, remind yourself why you started training and use it as your motivation when you feel like… no ill do it tomorrow, do it today, there's no time like the present.

Week 3 of the plan is below, good luck, and remember any questions just ask!



DAY 1: 10 minutes of constant jogging ,10 minutes walking, 10 minutes jogging, 5 minutes walking, 5 minutes jogging, 5 minutes walking and then stretch.

DAY 2: 1hour 20 minutes of a brisk walk

DAY3: 15 minutes constant jogging, 5 minutes walking, 10 minutes jogging, 5 minutes walking, 5 minutes jogging, 5minutes walk. Then stretch

DAY 4: 1 hour 20 minutes brisk walk

Any questions don't hesitate to message our event page and we will get in touch!

Don't forget to register for Croi Galway Night Run – October 14th @ 8pm!