last year, hugh fearnley-whittingstall, ross noble and ... · 1 last year, hugh...

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Last year, Hugh Fearnley-Whittingstall, Ross Noble and over a hundred Newcastle Can supporters took on the Great North 5k - a run that starts and ends on the Quayside and kicks off the Great North Weekend. This year with thanks to the Great North Run team, Hugh and Ross have got their own training plan for you. If you think that you can’t do it… think again!

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“Last year, I started running. I’m 53, and I had barely broken into a trot since I was at school. Back then, the dreaded school “cross country” was nothing but a misery for me. So I didn’t expect to particularly enjoy it 4 decades later. But I wanted to do it for Newcastle Can - to show solidarity with the thousands who have signed up, and were already taking steps to change their lives. I started out jogging or walking a kilometre or two, a couple of times a week. I was surprised how I started going a little bit further each time, without really thinking about it. Within a few weeks I was running/walking about 3k, a couple of times a week. But I only completed my first 5k without slowing at all to a walk a week before the Great North 5k event. The night before the big day I felt I was really underprepared. But when I arrived at the start, down by the river between the Millennium bridge and the Tyne bridge, the atmosphere was fantastic. It felt like we were all there not just for ourselves, but for each other. Reaching the finish felt incredible and the sense of having achieved something together was just brilliant. If doing something like that seems unthinkable to you, right now, then believe me: you can do it!” “When I first met Hugh I thought he was going to ask me to get down to my speedos and parade my body around Newcastle town. So this 5k wasn't so bad! Before I started training for the Young Frankenstein musical and for this 5k with Newcastle Can, I was like a really old, knackered Billy Elliot! Look at me now. If I can do it, so can you. Anyway, if you worry you might die you might as well go quickly rather than dying slowly sitting on the couch…”

If these two can do it, so can you!

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Running on an empty stomach can leave you feeling tired, dizzy and lightheaded. It can also make it harder to achieve what you want to from the training session. You may not want to eat just before you start training but it’s a good idea to make sure that you have eaten at some point before i.e. don’t go out before breakfast or having not eaten after a long day at work. Everyone is different and there may be some foods that your body doesn’t handle well before running. You may also find you need to wait a while after eating before you exercise. Keeping a food diary can help you find what works, and what doesn’t - particularly helpful if you experience any gastrointestinal discomfort while running. Check out these recipes for ideas of homemade meals you can fuel up with before exercising, but don’t opt for anything too heavy.

This is really important while you’re exercising. Water is the best way to stay hydrated so it’s a good idea to ensure that you’ve got some with you whilst out training, and make sure that you drink plenty before and after your training session. In order to help protect our environment and support the war on waste, opt for a re-usable water bottle that you can keep, rather than throw-away plastic ones.

There is always lots of talk about pasta and ‘carb-loading’ when it comes to running. However, there is no need to carb-load before a 5k – it’s really something that is recommended for events of 90 minutes or longer. If you do carb-load before a 5k, you might end up eating more than needed, feeling full, bloated and not much like you want to go running. Instead, eat a light meal a couple of hours ahead of the race (check out our tips above on fueling up) and then be sure to eat after the race (though try not to over eat). If you do fancy a pasta dish, then opt for wholegrain, watch your portion size and check out this simple pasta with cabbage and bacon recipe.

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WEEK 1 Be sure to take it easy starting out. Never train two days in a row as your body needs time to adjust. If you are starting your new regime on a Monday, rest on Tuesday, pick up the pace again on Wednesday, rest on Thursday and so on. Your training should be easy to begin with, no more than ten minutes walking each training day. Ten minutes walking on Monday, rest on Tuesday and so on. Rest on both Saturday and Sunday.

WEEK 2 Follow week one exactly, but on Friday walk for fifteen minutes. It may not seem like a lot but your body will notice the difference. Rest on both Saturday and Sunday.

WEEK 3 Repeat Week 2. You might be tempted to challenge yourself even more but take it easy.

WEEK 4 This is the week where everything changes as walking and jogging intervals are introduced. Remember Rome wasn’t built in a day so be sure to time these intervals and not do any more than recommended. This week is also the first in which you will be training weekends so you might need extra motivation, remember why you started and think about how good you will feel when you achieve that first 5k – take it from us!

MON TUES WEDS THURS FRI SAT SUN REST Walk 3 minutes

Jog 30 seconds Repeat 4 times

REST Walk 3 minutes Jog 30 seconds Repeat 4 times


REST

WEEK 5 The pace of training will increase slightly this week but on completion you will learn how capable you are!

MON TUES WEDS THURS FRI SAT SUN Walk 2 minutes

Jog 1 minute Repeat 4 times

REST Walk 2 minutes Jog 1 minute

Repeat 5 times

REST Walk 2 minutes Jog 1 minute

Repeat 6 times

REST REST

WEEK 6

The pace remains similar to last week so you should be ready.

MON TUES WEDS THURS FRI SAT SUN REST Walk 3 minutes

Jog 30 seconds Repeat 4 times



REST

WEEK 7 You’re now making progress but it’s important not to get carried away and put a strain on your body.

MON TUES WEDS THURS FRI SAT SUN Walk 10 minutes REST Walk 10 minutes REST Walk 15 minutes REST REST

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WEEK 8 This jogging intervals are increased this week with walking breaks shorter.

MON TUES WEDS THURS FRI SAT SUN REST Walk 1 minute

Jog 3 minutes Repeat 4 times

REST Walk 1 minute Jog 3 minutes Repeat 5 times

REST Walk 1 minute Jog 3 minutes

Repeat

REST

WEEK 9

This week you will jog your first distance so you need to persevere. Stick with it, you’re getting there!




REST REST Walk 1 minute Jog 2k

Walk 1 minute Jog 1k

WEEK 10

MON TUES WEDS THURS FRI SAT SUN Walk 1 minute Jog 5 minutes Repeat 4 times


REST REST Walk 1 minute Jog 2k

Walk 30 seconds Jog 1k

REST

WEEK 11

Jogging distance should be comfortable now and you are hopefully improving your time. Don’t worry if this isn’t the case, your body will be still adapting to the training.

MON TUES WEDS THURS FRI SAT SUN Walk 1 minute Jog 5 minutes Repeat 4 times


REST REST Warm up Jog 4k

Cool down

REST

WEEK 12 This week see’s you take on your first full 5k. It’s a good idea to stick to what you have found works for you over the past 12 weeks – don’t try anything new.



REST Warm up Jog 10 minutes Rest 1 minute

Jog 10 minnutes

REST REST Warm up JOG or RUN 5k Cool down (5-10

minute walk) Remember to warm up and stretch out before training and to cool down afterwards. The day after your 5k, go for a short, easy run or jog – it will help alleviate any aches and pains.

Let us know how you get on! Share your stories, training plans and images with us using #NewcastleCan!

last year, hugh fearnley-whittingstall, ross noble and ... · 1 last year, hugh...

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