There are times when the training can start to feel monotonous and getting out the door can become more of an effort than it was when you first started. There’s nothing unusual about feeling bored from doing the same thing over and over again and sometimes all you need to do is add variety to your routine. This can be nothing more complicated that changing your running route or even running the same route but in the opposite direction. Try inviting someone new along as this can be like starting all over again and you’ll be less likely to let someone else down that you might be to let yourself down.
There are lots of ways to stay motivated and it doesn’t need to be anything complicated.
- Remind yourself of the reason you started in the first place.
- Don’t compare yourself to others.
- Don’t always look for a workout and learn to enjoy the activity first.
- To keep going you need a target and that target needs to be beyond where you are now.
- Set realistic achievable training goals
- Regular testing will let you see how far you’ve come and this will make you realise that you can go further.
- Introduce variety to avoid monotony.
- Surround yourself with likeminded people rather than going it alone.
- Invite friends.
- Join a club.
- Involve a charity and let someone else benefit from your journey to a fitter / healthier you.
- Take breaks every so often.
- Be grateful that you get to run.
- Remember that you’re almost there.
You’ll regret the runs you didn’t do more than the ones you did do.
Note: Distances in Metres / Kilometres.
5K Beginner – Finisher
- Day 1: 5 Min Brisk Walk. (15 Min Run / 5 Min Walk, 10 Min Run). Walk to finish
- Day 2: Rest
- Day 3: 5 Min Brisk Walk. (15 Min Run / 5 Min Walk, 10 Min Run). Walk to finish
- Day 4: 5 Min Brisk Walk. (15 Min Run / 5 Min Walk, 10 Min Run). Walk to finish
- Day 5: Rest
- Day 6: 5 Min Brisk Walk. (15 Min Run / 5 Min Walk, 15 Min Run). Walk to finish
- Day 7: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
5K Intermediate – Targetting 25-35 Mins
- Day 1: 20-30 Min Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 4 *1K @ 5K Pace from TT, 4 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-35 Min Easy
- Day 5: Rest
- Day 6: 35-45 Min Easy
- Day 7: Tempo Run. (10 mins easy pace followed by 20 mins faster then 10 easy to finish) Slightly faster than conversation pace.
10K Beginner – Finisher
- Day 1: 20-30 Minute Run at constant easy Pace
- Day 2: Rest
- Day 3: Tempo Run. (10 mins easy pace followed by 20 mins faster then 10 easy to finish) Slightly faster than conversation pace.
- Day 4: Run at conversational pace for 20-25 Mins.
- Day 5: Rest
- Day 6: Rest or Active Recovery. Cycle / Swim / Brisk Walk.
- Day 7: 40-45 Minute Run at constant easy Pace. Hilly Route if available
10K Intermediate – Targetting 45-60 mins
- Day 1: 8-10K Easy
- Day 2: Rest
- Day 3: 10 Min Easy, 6 *1K @ 5K Pace from TT, 4 min Walk Recovery between reps. 10 Min Cool down
- Day 4: 20-30 Min Easy
- Day 5: Rest
- Day 6: Tempo Run. (10 mins easy pace followed by 20-30 mins Steady Pace and 10 mins cool down)
- Day 7: 35-45 Min Easy
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