Beginners Course Week 5

Harpenden Arrows Beginners Course

Week 5 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

5 min run / 3 min walk

8 min run (easy)  / 3 min walk

5 min run (slightly harder)

 

24 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 6

Harpenden Arrows Beginners Course

Week 6 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

5 min run / 3 min walk

10 min run (easy)  / 3 min walk

5 min run (slightly harder)

 

26 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 7

Harpenden Arrows Beginners Course

Week 7 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

11 min run / 1.5 min recovery

11 min run (easy)  / 1.5 min recovery

 

25 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 8

Harpenden Arrows Beginners Course

Week 8 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

25 min running continuous - very easy (12.5 out, 12.5 back)

 

25 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!   

 

Beginners Course Week 9

Harpenden Arrows Beginners Course

Week 9 Content

Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

30 min running continuous - very easy (15 out, 15 back)

 

30 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min

Remember to do this twice more before next week!