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The Easiest Running Approach - Couch to 21km
Introductions
Promo running easy
Preview
Introduction to your coaches
Preview
Introduction to the course
Preview
Why Run?
Health benefits of running
How it works
Preview
IMPORTANT: Running Easy key principles
Understanding fitness
Preview
Running Easy Approach - Introduction
Preview
Running Easy Approach - Types of Runners
Choosing your shoes
Running Gear - Introduction
Running Gear - Choosing correct shoes
Zero to 5km/3mi (12 weeks) - Overview
Zero to 5km Training Program - Introduction
Training Program - Planning Time
Training Program - Planning Routes
Download Zero to 5km/3mi Training Program
Zero to 5km/3mi (12 weeks) - Part 1 - Introduction
Going out for first walk/run
Power Walker
Rundamental - Face traffic
Preview
Zero to 5km/3mi (12 weeks) - Part 1 - Week 1
Week 1 - Let's walk
Rundamental - Hydrate before run
Rundamental - Visible Clothing
Running Gear - Running Top
Running Gear - Shorts/tights
Zero to 5km/3mi (12 weeks) Part 1 - Week 2
Week 2 - A little more walking
Rundamental - Carry phone/ID
Zero to 5km/3mi (12 weeks) - Part 1 - Week 3
Week 3 - Getting into the rhythm
Running Gear - Running Glasses
Zero to 5km/3mi (12 weeks) - Part 1 - Week 4
Week 4 - End of walk
Running Gear - Hat/Headband
Zero to 5km/3mi (12 weeks) - Part 1 - Week 5
Week 5 - Walk before you tired
Rundamental - Always two cars
Zero to 5km/3mi (12 weeks) - Part 1 - Week 6
Week 6 - Walk to run
Zero to 5km/3mi (12 weeks) - Part 1 - Week 7
Week 7 - Passed Halfway
Zero to 5km/3mi (12 weeks) - Part 1 - Week 8
Week 8 - 3x30
Running Wild
Zero to 5km/3mi (12 weeks) - Part 1 - Week 9
Week 9 - Running Easy
Running Form - Stride
Running Form - Posture
Running Form - Foot strike
Zero to 5km/3mi (12 weeks) - Part 1 - Week 10
Week 10 - 20 min run
Rundamental - Cat's Eyes!
Rundamental - Stretching
Zero to 5km/3mi (12 weeks) - Part 1 - Week 11
Week 11 - Nearing the goal
Zero to 5km/3mi (12 weeks) - Part 1 - Week 12
Week 12 - WOW
5km/3mi to Half Marathon (12 weeks) - Part 1 - Get Going - Week 1
5km to 21km Training program - Introduction
It's in the mind
Running Easy Zone (Aerobic and Anaerobic)
Join us on a run
Rave Runs
Download Half marathon training program
5km/3mi to Half Marathon (12 weeks) - Week 1 - Starting Marathon Training
Week 1 - Let's Go
Mythbuster - You get fit while running
Rundamental - Music
5km/3mi to Half Marathon (12 weeks) - Week 2 - Fuel
Week 2- Fuel
Understanding Energy - Fuel
Fueling
5km/3mi to Half Marathon (12 weeks) - Week 3 - Crossing Over
Week 3 - Crossing over
10% Rule
Types of runs - Introduction
Types of runs - Wet runs
Types of runs - Cold runs
Types of runs - Hot runs
Types of runs - Flat/downhill runs
Types of runs - Hill Running
5km/3mi to Half Marathon (12 weeks) - Part 2 - Building Strength - Week 4
Week 4 - One third mark
Rundemental - Suncream
Hydrating
Power Walker
5km/3mi to Half Marathon (12 weeks) - Week 5 - Edging Forward
Week 5 - Edging Forward
Preparing for the long run
Long run
Types of runs - Long and slow runs
Types of runs - Short and fast runs
5km/3mi to Half Marathon (12 weeks) - Week 6 - HALFWAY!
Week 6 - Halfway
Running Gear - Watch
Running Gear - Arm socks
Carboloading
5km/3mi to Half Marathon (12 weeks) - Part 3 - Week 7 - Building endurance
Week 7 - Infrastructure Building
Rundamental - Chaffing
Mythbuster - Race harder than long training run
5km/3mi to Half Marathon (12 weeks) - Week 8 - Nearing the Peak
Week 8 - Nearing the peak
Rundamental - Negative Split
Avoiding Injuries
5km/3mi to Half Marathon (12 weeks) - Week 9 - PEAK WEEK
Week 9 - Peak week
Rundamental - The wall
Injuries on the run
5km/3mi to Half Marathon (12 weeks) - Week 10 - Part 4 - Gliding to the end
Week 10 - The Taper
Big Taper
Types of runs - Bad runs
5km/3mi to Half Marathon (12 weeks) - Week 11 - Less is more
Week 11 - Less is more
Injuries after the run
Pre-Race - Week Before
Sick - Can I run?
5km/3mi to Half Marathon (12 weeks) - Week 12 - THE BIG DAY!
Week 12 - The BIG Day
Pre-Race - Two Nights before
Pre-Race - Day before
Pre-Race - Night before
Race Day
Race Tips
Race Plan
Race Etiquette
Post Race
What's Next?
And now?
Enjoy the Lifestyle
Bucket list runs
IMPORTANT: Running Easy key principles
The Easiest Running Approach - Couch to 21km
By:
Craigblewett
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This section covers the vital Running Easy principles that will be applied throughout your training
We'll cover the following topics in this section:
Understanding fitness
Running Easy Approach - Introduction
Running Easy Approach - Types of Runners
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