Women’s Mini Marathon – Evening Workshops

We are pleased to announce a number of evening workshops in preparation for the Killarney Women’s Mini Marathon on Wednesday the 9th, 16th and the 23rd of June at Feet First Killarney at 6.30 pm.

We will release a full schedule for the workshops and guest speakers early next week.

Outlook Publications – This weeks Article

Getting Beyond Getting Started

So you’ve started, or you’re considering starting, your Killarney Women’s Mini Marathon Program. How confident are you that you’ll still be exercising one year from now? Six months? One month? One week? A couple of days?
You have made the big decision to aim for the Killarney mini marathon but we would like to see you continue the habit of exercise yet, approximately half of those who start these programs will drop out within the first two months. Commonly cited reasons include lack of time, inconvenience, physical discomfort, inadequate support, and loss of interest.
Fortunately, certain factors can be addressed to help your chances of developing the habit of exercise:
• Work out with friends. Not only will you have company, but it’s more difficult to skip a workout when some one else is counting on you being there.
• Begin easy and slowly increase your effort. Trying too much too soon can result in sore muscles or injury. Pain is not fun – and it is not necessary.
• Cross-train. Rather than do the same thing everyday, do different activities.
• Keep an exercise journal. From the first time you exercise, keep track of how much weight you lost, how far or for how long you run/walked, etc.
• Convenience. Find a time of day where you are most likely to avoid conflicts with other activities (e.g., early in the morning, lunch, or evening).
• Establish a routine. Block out the time in your day for exercise. As you stick to your routine, exercise will become a habit.
• Combine family-time with exercise. Go for a walk, hike, or take a bike ride together. Make activity something everyone in the family can enjoy together. Be creative (e.g., hike to a picnic area).

Week 2 training plans

Running
Mon: Stretch & strength
Tue: 2 m run
Wed: CT or Rest
Thur: 2 m run
Fri: Rest
Sat: 2.5 m run
Sun: 25-30 min EZ

Run/Walk

Mon: Stretch & strength
Tue: 1/1 x 11
Wed: Rest
Thur: 1/1 x 12
Fri: Rest
Sat: 1/1 x 13
Sun: 40-45 minutes cross-training

Walk
Mon: Rest or walk
Tue: 35 min walk
Wed: Rest or walk
Thur: 35 min walk
Fri: Rest
Sat: 3.5 m walk
Sun: 55-90 min walk