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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

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


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


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

Keys to Success


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

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.

Belfast Telegraph Digital


From Belfast Telegraph