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Runher: Titanic Quarter 5K and 10K training plans

Week One of the Belfast Telegraph Runher 5K and 10K training plans kick off on Monday 3rd August and will guide you all the way through to race day on Sunday 4th October at the Titanic Quarter

Published 31/07/2015

Race ready: Runher trainer Melissa Eccles in action
Race ready: Runher trainer Melissa Eccles in action
Jumping ship: Rebecca Tester, Sally Anderson , Melissa Eccles, Beth Allen and Angela Dunlop
Runher map
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

Our tailored plans have been designed to take you from the couch to Belfast Telegraph Titanic Quarter 5K or 10K in just 9 weeks … so take your pick and let’s get started!

Belfast Telegraph Runher – Establish what Level are you starting from

Beginner

You do not run regularly and have never completed a 5k run.

Intermediate

You have mastered the 5K and are now chasing down the 10K! 

Keys to Success

Consistency

People often get too excited and push it without thinking about the consequences. Its important to trust in your training plan and stick to it. With months of consistent, progressive training under your belt, you’ll be well prepared and greatly increase your chance of success.

Train with a group

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.

Buddy up for extra motivation! Running by yourself can be tiresome and lonely but running with a group of like minded ladies will give you the extra motivation and encouragement you need to succeed. Running in a group is a great way to socialise and have fun while helping you improve - when you’re enjoying a gossip with your friends its easy to get caught up in the pace without realising how fast you’re going!

Hills: speed training in disguise!

Adding hill running to your training is a great way to get more fitness bang for your workout buck. A hilly five-mile run will challenge you more and stimulate greater fitness gains than a flat run of the same distance.

Injury Prevention Gym Work 

As a runner your body needs to be robust enough to withstand the demands of training, so a small amount of strength and conditioning work can go an awful long way in terms of injury prevention.

Keep a Diary

Tracking your progress is a great way to build confidence as you watch the days pile up. This is a great way to see how far you’ve already come and keep a check of any recurring themes in your training that could lead to injury.

Be Patient and think long term

Patience is one of the most important aspects of becoming a successful runner.

Don’t fall into the trap of expecting too much too soon, it takes time to condition your muscles, ligaments, and tendons. Many of the positive changes that are happening take time to appear on your watch, in the mirror, or on the scales so be patient and think longterm.

Don’t cram!

Don’t get hung up on number crunching. Lots of people start to obsess over how many miles they are running per week. Although, progression and consistency are important to improve your running, trying to cram in extra miles to make up for missed workouts is a recipe for injury disaster!

Remember life stress

While exercise is a proven way to clear your head and de-stress, if you start your workout drained from a hectic day -the workout is going to feel harder. It’s important to factor in how stressful your days are, if you are sick, sleep-deprived, or anxious about work its going to have an effect on your running performance.

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