The Easiest Running Approach - Couch to 21km

Introductions

Promo running easy

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Introduction to your coaches

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Introduction to the course

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Why Run?

Health benefits of running

How it works

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IMPORTANT: Running Easy key principles

Understanding fitness

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Running Easy Approach - Introduction

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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

Running Gear - Hat/Headband

The Easiest Running Approach - Couch to 21km Zero to 5km/3mi (12 weeks) - Part 1 - Week 4

By: Craigblewett

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