Week 6 #Zero25k – We’re into the heart of it now!

Well, Week 6!! Who’d a thunk it? 🙂

The conditions weren’t as bad as I feared and we still have the core group of die-hards meeting up on Saturday morning. A couple of new accomplishments happened today one of which caught me by surprise.

A similar feeling to what it must be like as children grow up and leave occurred as I was locking onto GPS. I looked down, and when I looked up a few seconds later the group was gone. On it’s own, off trotting up the road on the warm up leg!

A poignant moment as I considered was I truly needed? Would ye miss me if I stayed in the warmth? 🙂

Catching up with the group we were notching it back a little today:

  1. Warmup – 05:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 08:00
  5. Recover 02:30
  6. Run – 05:00
  7. Run Fartlek – 02:30
  8. Cool down & Stretch 05:00

Again it changes for the week:


  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 02:30
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

And on Thursday:

  1. Warmup – 05:00
  2. Run – 20:00
  3. Recover 02:30
  4. Run Fartlek 02:30
  5. Cool down & Stretch 05:00

You lot are making this look easy!!

Keep going exactly as you are and just an FYI on Saturday you SMASHED through 5k in the time we were out.

As I said in the stretch session, this Saturday we will be shortening the time to focus a little on going faster for a block. It will be different from any of the apps, but yo lot are well ready for this!!

Week 5 #Zero25k – its getting gusty out there!!

I was running a wee bit late due to my son looking for cuddles. As it turns out he had a tummy bug coming on and was very sick on Sunday night. It seems to have passed though thankfully.

So under a bit of pressure as I know everyone has things to do. I made some changes on the fly.

We are getting to the meaty bit of the program and time to switch things around a bit. What we are doing now is reducing the recovery time between longer periods of running. We are controlling pacing so that you are able to sustain a higher level of effort for longer, finishing each section strong with a higher Perceived Rate of Exertion.
Garmin Connect file
On Saturday we did:

  1. Warmup – 03:00
  2. Run – 05:00
  3. Recover – 02:30
  4. Run – 05:00
  5. Recover – 02:30
  6. Run 05:00
  7. Recover – 02:30
  8. Run Fartlek – 02:30
  9. Cool down & Stretch 05:00

Now for anyone who is using an app you should be noticing by now that we are not following an app. I am adjusting a general blueprint to suit what I am observing in the group.

So on Tuesday you need to do the following:

  1. Warmup – 05:00
  2. Run – 08:00
  3. Recover 02:30
  4. Run 08:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Likewise on Thursday it changes again:

  1. Warmup – 05:00
  2. Run – 10:00
  3. Recover 03:00
  4. Run 10:00
  5. Recover 02:30
  6. Run Fartlek 02:30
  7. Cool down & Stretch 05:00

Please remember that Fartlek is mixed speeds;  from jog to 75% back to jog, up to 50%, up to 75% maybe all out sprint for 10 secs. Mix is up and the 02:30 will fly by. Don’t cheat on it, the speedwork on tired legs will do you the power of good both physically and mentally!!

Be very aware of the winds and weather warnings!!

Week 4 – #Zero25k Halloween Fartlek on the Coast Road

Nothing to be afraid of it’s just your Halloween #Zero25k workout 😉

Stop! It’s not what you think it is!! 😀

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”

Continue reading “Week 4 – #Zero25k Halloween Fartlek on the Coast Road”

Week 2 #Zero2k5 – see how easy that was?!

Now that you are started and have 1 week or 3 sessions or 1:30 of running under your belt, no matter how you look at it you are now a runner! 🙂

Continue reading “Week 2 #Zero2k5 – see how easy that was?!”

Don’t let the Madness in, it’s Taper Time!

Well done to you all!!!

I’m giving you, both Beginners and Improvers, the entire fortnight of taper sessions here so you can plan ahead for the next two weeks. I don’t want you stressing about what you should or should not be doing, so here it is, mapped out for you and yes it is the same for both groups! 🙂

Continue reading “Don’t let the Madness in, it’s Taper Time!”

Week 1 of #Zero25k underway

Bit of a panic this morning as I scrambled for keys and arrived at the shop to find a ready and willing group of runner eagerly waiting for me to start their Zero to 5 k journey.

Continue reading “Week 1 of #Zero25k underway”

Preparing for Autumn #Zero25k (Zero to 5k)

This is it, the introductory post to let you know what is happening. In case you were uncertain, we are starting this Saturday 10th October at 8am. A reminder will be sent out to you via Eventbrite.

Registration is still open so please share!

Eventbrite - 8week #Zero25k Running Program
If you are following ‘virtually’ you can start whenever suits you but you may benefit by being in sync with the group especially if you are participating in the group discussion forums*. (There are two, one on Facebook Group & another on Google+ Community )
Continue reading “Preparing for Autumn #Zero25k (Zero to 5k)”

Have you had a look at CRAFT Baselayers yet?

Craft is a Swedish brand specializing in clothing for endurance sports where performance and comfort are crucial for a good result. Working closely with elite athletes and constantly developing new materials and technical solutions, Craft offers cutting-edge training and competition apparel.

Continue reading “Have you had a look at CRAFT Baselayers yet?”

Let’s take the first steps together…

Looking for a reason to get fit and healthy? Been thinking about running but don’t know where to start? Lost your mojo for exercise and don’t know where to start looking?


We have the answer for you starting in 2 weeks time. Just like the groups we have previously introduced to running we promise to take you from Zero running to 5k in just 8-9 weeks.

Don’t think you can do it? Then we challenge you to do just the first weekend with us, if you don’t like it or don’t enjoy yourself or don’t think that you can be a runner AFTER just 1 session with us we’ll be amazed!

Of course the session are all FREE. You don’t need anything fancy or new, just yourself and a desire to get a wee bit fitter.

Up for it? Of course you are!! Pop your details in the Eventbrite link below and we’ll get details out to you.

Eventbrite - 8week #Zero25k Running Program

[IMPROVERS] #AskAKW Marathon Plan – The Final Countdown

Edit: Sorry had drafted this and hit the ‘Save’ rather than ‘Publish’ button.

“You are almost there!”

“”Just around the corner”

Phrases you gotta get used to hearing! 🙂 In 4 weeks it is all you will be hearing as you float around the 26.2 miles of Dublin Marathon.

For now we want to get you through the next 2 weeks before settling in with some tapering workouts and advice. The next few sessions are all about honing and focussing on your marathon pace (Mpace) so your body knows just what to do on the day.

Here we go:

This week 28th September-

Monday – REST

Tuesday – 10k steady

Wednesday – 16k with 5k at Mpace

Thursday – 10mins easy, 20mins @10k pace, 10 mins easy (8k)

Friday & Saturday – REST or easy, easy 5k / 30mins trot to loosen legs

Sunday – 34k with km 20-32 at Mpace

Sunday is particularly tough but you will finish this feeling good. Trust me.

Next week 5th October

Monday – 5k / 30mins easy loosener

Tuesday – 10k steady

Wednesday – 14k with 5k at Mpace

Thursday – 10mins easy, 30mins @10k pace, 10 mins easy (10k)

Friday – REST

Saturday – easy, easy 8k / 40mins trot to loosen legs

Sunday – 32k with km 20-30 at Mpace

These two Sunday runs are very important!

Time these as if they were race day. If you are travelling to the race start on 28th October, treat these Sunday’s as your dry runs. If you need to get up for breakfast on 28th at 6am, do it on these Sunday’s too. Figure out how much breakfast you can handle, do you need more gels to allow for ‘waiting around’ time? Start your run at the same time as your wave start for Dublin Marathon.

Any questions, pop them into the comments or #AskAKW on Twitter 🙂

Good luck!