CoachPaulWordley

[CoachPaulWordley @paul_wordley]

Week 4

Day 1- 40 minute easy run
Day 2- Strength train
Day 3- 30 minute Tempo

Week 5

Day 1- 45 minute easy run
Day 2- Strength train
Day 3- 25 minute interval training

Week 6

Day 1- 30 minute easy run
Day 2- light strength training
Day 3- Race/Test run

[CoachPaulWordley @paul_wordley]

Week 1

Day 1- 30 minute easy run
Day 2- Strength train
Day 3- 20 minute interval

Week 2

Day 1- 35 minute easy run
Day 2- Strength train
Day 3- 25 min Tempo run

Week 3

Day 1- 40 minute easy run
Day 2- Strength train
Day 3- 20 minute interval

[CoachPaulWordley @paul_wordley]

Day 1: Easy Run

Distance: 3-4km
Pace: 5 - 6.25 minute per km

Day 2: Tempo Run

Distance: 3-5 km
Pace: 4.55 - 4.76 minutes per km

Day 3: Interval Training

Warm-up: 5-10 minutes
Intervals: 6 x 400 meters (totaling 2.4 kilometers)
Interval Pace: 4 - 4.55 minutes per on

[CoachPaulWordley @paul_wordley]

Easy Runs: 0.2 km per minute, 1 km would be 5 minutes.

Tempo Runs: With a pace of around 0.21 - 0.22 km per minute, 1km roughly 4.55 - 4.76 minutes.

Interval Training: Interval pace of 0.22 - 0.25 kilometers per minute, 1km intervals roguhly 4 - 4.55 minutes.

[CoachPaulWordley @paul_wordley]

6 week 5k PB test

Run for 20 minutes record distance

Example of someone who runs 4K in 20 minutes

Pace = Total Distance / Total Time
Pace = 4km/20 minutes = 0.2km/minute

Now we have the speed

[CoachPaulWordley @paul_wordley]

7. Sleep, Recovery days and Mobility and strength work

These are all important to reduce injuries and help you perform better. Don’t neglect strength and mobility work if you want to have less days nursing injuries

[CoachPaulWordley @paul_wordley]

6. Practice different Food & drink to fuel your runs

This one is individual to you, some things might work for you and not others. You might perform better with more carbs, someone else might have digestive issues or crash. Trial and error to get what works best for you

[CoachPaulWordley @paul_wordley]

5. Invest in a decent pair of running shoes

Go to a running shop, they can help with gait and recommend the best shoe for how you run, whilst you can test pairs out for comfort and speed

[CoachPaulWordley @paul_wordley]

4. Do a Variety of runs

Don’t just run 5k at max effort, build up your speed with intervals, hill runs, short runs and build up endurance with tempo and longer runs

[CoachPaulWordley @paul_wordley]

2. Get clear on the goal

Do you want to get quicker, do you want to run further, is it for an event?

[CoachPaulWordley @paul_wordley]

3. Build out the programme based on current ability

How many days can you run, how far or fast can you run (go to last slide for a 5k PB template)

[CoachPaulWordley @paul_wordley]

1. Find your start point

You need to know your level before you can programme effectively, this also helps avoid unrealistic expectations

[CoachPaulWordley @paul_wordley]

7 ways to improve your running

Slide to the end to get your own 5k PB running template

[CoachPaulWordley @paul_wordley]

@RMcD89 @overtime 🤣🤣 next time

[CoachPaulWordley @paul_wordley]

@MoonApeLab @MoonieMAL @ianc89 @Jfellyfell1 @M_Baddeley

[Moon Ape Lab @MoonApeLab]

Day 10 of our 14 day Giveaway 📢

We’re giving away one Malbox per day until Mint Day on the 31st July 🏁

To enter...

Like and Retweet: This post
Follow: @MoonApeLab & @MoonieMAL
Tag: 3 of your followers

Winner will be drawn tomorrow at 22:59 UTC! #NFTGiveaway #NFTCommunity

[CoachPaulWordley @paul_wordley]

@MoonApeLab @MoonieMAL @ianc89 @Jfellyfell1 @M_Baddeley

[Moon Ape Lab @MoonApeLab]

Day 5 of our 14 day Giveaway 📢

Every day we’re giving away one Malbox until the 31st July 🏁

To enter...

Like and Retweet: This post
Follow: @MoonApeLab & @MoonieMAL
Tag: 3 of your followers

Winner will be drawn tomorrow at 22:59 UTC! #NFTGiveaway #malbox

[CoachPaulWordley @paul_wordley]

@MoonApeLab @MoonieMAL @M_Baddeley @Jfellyfell1 @ianc89

[Moon Ape Lab @MoonApeLab]

It's Day 2 of our 14 day Giveaway 📢

Every day we will be giving away one Malbox until our public mint goes LIVE on the 31st July 🏁

To enter...

Like and Retweet: This post
Follow: @MoonApeLab & @MoonieMAL
Tag: 3 of your followers

Winners will be drawn at 23:59 UTC every day!