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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

Published 31/07/2015

Race ready: Runher trainer Melissa Eccles is joined by runners (from left) Angela Dunlop, Rebecca Tester, Sally Anderson and Beth Allen at the Titanic Building in Belfast
Race ready: Runher trainer Melissa Eccles is joined by runners (from left) Angela Dunlop, Rebecca Tester, Sally Anderson and Beth Allen at the Titanic Building in Belfast
Race ready: Runher trainer Melissa Eccles in action
Jumping ship: Rebecca Tester, Sally Anderson , Melissa Eccles, Beth Allen and Angela Dunlop
Runher map

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:

WARM UP/COOL DOWN

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!

CROSS TRAINING

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

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.

RECOVERY

Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event.
Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Micheala Parizkova and Angela Lynch from Antrim Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Wendy Bennett takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Donna Woods takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Lynne Watterson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Claire Bell takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Diane Donnell takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kerry Alderdice takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Karen Hewitt takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Elizabeth Ferguson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Elizabeth Ferguson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Margaret Kerr takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Tanya Reynolds and Nicola Irvine from Bangor and Ards running the 5k.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winners second Maeve Lavery , first Cathy McCourt and third Denise Logue.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winners third Denise Logue, first Cathy McCourt and second Maeve Lavery.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k third Denise Logue
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k second Maeve Lavery.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k second Maeve Lavery.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winners third Denise Logue, first Cathy McCourt and second Maeve Lavery.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kelly Courtney, Wendy Graham, Sylvia Ringer and Laura Lee Scott from Ballymena Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kelly Courtney, Wendy Graham, Sylvia Ringer and Laura Lee Scott from Ballymena Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kerry Stranaghan and Simone Kirk from Bangor take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Stephanie Smyth and Karen Dempster from Comber take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Anna Clugston and Tara Thompson from Hillsborough take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kernan Running Club from Portadown Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Niamh McKeague takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Becki Tester takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Lynzi Kinnear takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Nicole Brown takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Fitness Freddie takes part in the warm up Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Lorraine Whiteway takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Louise McLarnon takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Denise Campbell takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Carol Downey takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Laura Dickson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Rosemary Watson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Jennie Cross takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Caroline Scott takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Emily McDaid takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Susan McQuillan, Joanne Bassett, Lisa Pearson and Sharon Bridge from Lisburn take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Debbie Sheridan and Lynsey Cairns from Bangor take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Kerry Stranaghan and Simone Kirk from Bangor take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Emma Vaun and Lyndsay Mairs from Lisburn take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Grainne Crabtree, Emma McGinley and Michelle McGinley Derry take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Paula Hilman and Anne Cooke from Belfast take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge East Coast Athletic Club take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher L-R: Mairead Tennyson, Caroline O?Hagan and Bronagh McAfee pictured at Seapark. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher Caroline O??Hagan pictured at Seapark. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k starts at Lockport School
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Claire Galloway and Kerry McGrillen Belfast running the 5K.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Dawn Matchett, Alison Matchett, Laura Matchett and Sharon Bremmer from Dundonald and Hollywood running the 5K .
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Eimear McCooey, Janine Ramsey and Natasha Moroney running the 5k.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Ards and Kircubbin Dental Practice running the 5K for Alzheimer's Society.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Anne Dawson and Emma McArdle from belfast and Armagh running the 5k for Cancer Focus.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Leanne Gouck and Ashleigh Clark from Belfast running the 5K for Marie Currie in memory of Dean Cauldley
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Alison Nixon and Gail Richards from Belfast and Hollywood running the 5K for NSPCC NI and Alzheimer's.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. left to right. Sharon Kennedy and Fiona Torrens from Portrush
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winner Cathy McCourt.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winner Cathy McCourt.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winners second Maeve Lavery , first Cathy McCourt and third Denise Logue.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Kelly Courtney from Ballymena Runners with her Alastair
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 10k winners second Maeve Lavery , first Cathy McCourt and third Denise Logue.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Thamra ayton from Bangor
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Emma Morgan from Portaferry
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Emma Morgan from Portaferry
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Diane McCaughan from Bangor
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn. Julie Balmer.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k runners come over the finish line at Crawfordsburn.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Paula Simpson from Bangor running the 5K.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Claire Maguire, Lisa Taylor, Rosie Jackson and Sonia Miller from Belfast running the 5K.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Judith Pollock, Jo Bryson, Kelly Hargie and Nadine Smith from Ballyclare running the 5k
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. Caroline Aughey and Clare Geier from Belfast running the 5K.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k warm up at the starting line at Lockport School.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k winner Cathy McCourt.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 10k winner Cathy McCourt.
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer with a new course record of 36.20 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer with a new course record of 36.20 Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
RunHer - Holywood to Crawfordsburn 10k - 22 May 2015 Cathy Mc Court, 1, winner of the 10k RunHer. Presseye Declan Roughan
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. Left to right. 5k runners Maressa Anthony and Gillian Noble
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. 5k winners. Left to right. Kerry McGrillen in second, Jodi Smith in first with her daughter Coco(3) and Asia Wisco in third.
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22nd May 2015 Picture by Jonathan Porter / Press Eye Belfast Telegraph Runher Coastal Challenge. The 5k runners cross the finish line at Crawfordsburn
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Ballymena runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Valerie Blayney takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Julie Balmer takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Angela Gemmell takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Claire Ferguson takes part in the event. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 22 May 2015 Belfast Telegraph Runher Coastal Challenge Runners take part in the event. Picture by Kelvin Boyes / Press Eye.
Runners take part in the Belfast Telegraph Runher Coastal Challenge. 22 May 2015. Picture by Kelvin Boyes / Press Eye
Belfast Telegraph Runher Coastal Challenge. 22 May 2015.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher Caroline O’Hagan pictured at Seapark. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher Caroline O’Hagan pictured at Seapark. Picture by Kelvin Boyes / Press Eye.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher Caroline O’Hagan pictured at Seapark. Picture by Kelvin Boyes / Press Eye.
Making their Belfast Telegraph Runher Coastal Challenge debut is Lisa Duffy pictured with her mum Jeanette and sisters Tanya, Aisling and Roisin. This years event takes place on Friday 22nd May and features a brand new 5K route in addition to the annual 10K event which starts in Seapark, Holywood and finishes at Crawfordsburn. For details check out www.runher.co.uk of follow on twitter @runherofficial and on facebook.
Making their Belfast Telegraph Runher Coastal Challenge debut is Lisa Duffy pictured with her mum Jeanette and sisters Tanya, Aisling and Roisin. This years event takes place on Friday 22nd May and features a brand new 5K route in addition to the annual 10K event which starts in Seapark, Holywood and finishes at Crawfordsburn. For details check out www.runher.co.uk of follow on twitter @runherofficial and on facebook.
Belfast Telegraph Runher - Seapark to Crawfordsburn - 23rd May 2014 Presseye / Declan Roughan
Making their Belfast Telegraph Runher Coastal Challenge debut is Lisa Duffy pictured with her mum Jeanette and sisters Tanya, Aisling and Roisin. This years event takes place on Friday 22nd May and features a brand new 5K route in addition to the annual 10K event which starts in Seapark, Holywood and finishes at Crawfordsburn. For details check out www.runher.co.uk of follow on twitter @runherofficial and on facebook.
8th May 2015 Presseye.com Runher Making their Belfast Telegraph Runher Coastal Challenge debut is Lisa Duffy pictured with her mum Jeanette and sisters Tanya, Aisling and Roisin. This years event takes place on Friday 22nd May and features a brand new 5K route in addition to the annual 10K event which starts in Seapark, Holywood and finishes at Crawfordsburn. For details check out www.runher.co.uk of follow on twitter @runherofficial and on facebook.
Press Eye - Belfast - Northern Ireland - 20th April 2015 - Feature for Runher L-R: Mairead Tennyson, Caroline O?Hagan and Bronagh McAfee pictured at Seapark. Picture by Kelvin Boyes / Press Eye.

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!

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