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Runher: The training plan introduction - ready, set, go

At the beginning of your running journey? We have you covered with our 9 week 5K and 10K training plans… take your pick and let’s get started

This plan is built to take you from the couch to Belfast Telegraph Runher 5K or 10K! Keep in mind, of course, that there is no such thing as a one-size-fits-all training program.

While our training schedule are solid and dependable, you should feel free to tinker with it and make it your own by adapting it to your schedule and energy throughout the weeks.

Here’s what you should know to get the most out of the Belfast Telegraph Runher Training Plan:


Begin each workout with a 5 minute walk to warm up your muscles and get ready to run! Once you’ve finished your session, a good cool down is key to prevent injuries and prepare for your next session. We have suggested a 5 minute cool down, but if you feel like walking for a little longer, go ahead!


Pick any activity that will help improve your overall fitness and increase your cardio vascular capability. Listen to your body and see how much energy you have, you don’t want to push too hard and tire yourself out for your key run sessions. This is the perfect opportunity to do something fun! Take a new class in the gym, head to the swimming pool, go for a nice walk or a leisurely cycle. This is not a hard training day, keep the intensity low and enjoy mixing it up!


Stretching helps to relax and restore you muscles, improving flexibility and range of movement about your joints which is key to ensure you stay healthy and injury free throughout the whole training process. Any stretching is best performed after your muscles are warm, so only stretch after you’re general warm-up and once you’ve completed your entire session. Keep your stretches light after the general warm-up - nothing too intense. After the session, you can perform more static stretches, holding for up to 30 seconds.


Recovering from your workout days is just as important as the workouts themselves! Use these days to recover based on how you feel. Feel free to change the training days to suit you, but just remember to always have a rest day between runs - you need that rest!

Also, good nutrition can help you improve your exercise performance. Try to maintain a healthy diet and drink lots of water throughout the 13 weeks. This will ensure you have enough fuel to power your workouts, provide sufficient energy throughout the day and allow your muscles to repair and restore post-training.

We can’t wait to run with you in October! As you start your training journey, the most important thing to remember is to enjoy your training! Stay positive, focus on your goal and as the weeks go on keep reminding yourself of how far you’ve come!

We’d love to hear how you’re getting on so please keep us updated on Facebook and Twitter.

Best of luck, ladies! See you at the finish line!

Belfast Telegraph Digital

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From Belfast Telegraph