Tag Archives: plan

Be Your Own Running Pace Predictor

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Change your motivation running today, this activity is fun!

 Be Your Own Running Pace Predictor

Know your pace and become more knowledgeable about yourself and how you feel about your running speed.

Knowing your running pace zones is the first step to getting better at challenging yourself during your run.


Practicing your running pace zones will put you at a huge advantage when it comes to pacing yourself during your regular runs, during interval training, and absolutely during your races. You’ll gain knowledge of what you are capable of running during different speed intervals helping you to know when you should speed up just slightly to finish well.

Play a little game with yourself and learn to be your own running pace predictor!

Practice and Learn Your Own Running Pace

  1. First: Predict how long you will run your usual route running it faster than you usually do.
  2. Then: Go out and run it!
  3.  Don’t look at your time at all throughout your run. Leave your phone at home or turn over your watch.
  4. Record when you started your run.
  5. Start your run with your usual warm up (about a 1 to 2 level speed) for about 15 minutes. Get used to how this feels.
  6.  Throw in 3-moderate-speed runs with a rest in between each run.
  7. Step your running speed up for as long as you can handle it. (about 3 to 4 level speed) Get used to how this feels.
  8. When you finish, check your time and see how close you came to your predicted time.

This is really good for learning to pace yourself running and helps you to understand

how fast you think you’re going.

Be Your Own Running Race Predictor – Things to keep an eye on… 

  • While running, rate your effort level between 1 and 5. 1 is easy and 5 very hard. If your running pace is a 3 or 4 during your run, you are at a great pace to see what feels good! Knowing your numbers are huge when you combine this with how your heart is racing, how your lungs feel and how much more effort your legs can give out for a given time.
  • How does your heart beat feel at each level speed? If your heart rate is racing, you are probably going fast! (level 4 or 5) If you want to carry your speed for any sort of distance, you have to know this internal feeling and tag it with a running pace heart rate of your own. This helps to measure your pace so you know when to bring your running pace to a moderate level pace. (level 3 to 4) Your heart and the way you feel is a great indicator for understanding you, your speed and your pace.
  • Watch out for the negative voice that tells you to stop. Instead, inject the voice of “I can do this!” and keep going! You will notice, when you start to listen to the negative voice, your effort will decrease, but you’ll feel as though the rest of your body is still working at a 3 or 4 effort level.
  • Concentrate on your 3 or 4 effort level and try to keep it right there. This is your running pace guide. Really acknowledge how you are feeling, doing this practice often enough will build the perfect effort level memory bank for you in the future.
  • When the end is coming near, this is the time to get into the 4 and 5 level zone. Kick up those heels, lean into the run and go!

If you run mostly at a 3 level, this really is the time to have fun and try to pick up the pace to a 3 and 4 effort level to start changing your running and getting faster.

Please leave a comment and let me know what you do to be your own running pace predictor when you run.
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Consistency Running

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Why is it so bloody hard to master?

Mostly because the thing we are trying to master is new and maybe a wee bit out of our comfort zone.

Say, for example, you are trying to run every single week in the month of February.


You go out and run on Tuesday, then Wednesday and then again on Thursday.

Friday you are tired so you give yourself a day off.

Then on the weekend, you get to be lazy because you feel now you’ve built a good running consistency…

So now you’ve got lots of energy to go full force on Monday and try to keep up the consistency in running.

This is good!

Consistency Running

*(Two things can happen in your mind here.) ~

– You’re happy you did your 3 days last week and want to keep the momentum and deciConsistency Runningde to plan days with breaks between runs. (This is a good thing!)
–  Or, you’re a bit angry with yourself because you thought in your mind 3 days were too easy, so you push yourself to run more! (Not good, your ego is already setting you up for a failure… Don’t listen.)

If you experienced the second thought, your running might look somewhat like this.

The next week you run every day except for Sunday.
(Now you are truly tired and overworked, it won’t look pretty from here.) While You are still in the over-the-moon stage and an absolute trooper at that. You decide to run full force and do a lot of mileage one day!

Consistency Running  ~ Uh oh…

After … The next week you get lazy.
But, You’re still really proud of yourself! ( You should be, that’s a big feat!)

You get lazy, really lazy because you ran soo much.
You feel stiff and tired and still, believe you need time off. ( And you do!)
It eventually turns into too many days off.
A week goes by and you don’t run.

Two weeks go by and you have to start all over again because you lost your momentum.

A very familiar story…

Consistency Running ~Do you get what I’m saying? 

Look how hard it is to keep the consistency with these three mistakes …

  1. The first mistake is scrunching all the days together in your first week and not giving yourself a break between each day. When you give yourself a break, the consistency for running doesn’t feel so overwhelming.
  2. The second mistake is running more than 3 days a week. If you are used to running these days consistently then it’s ok to add more. But… if you are not, it’s going to be a big change for you committing to this. Again it will feel too overwhelming.
  3. The third mistake is taking too many days off from the last run. This is a biggy in failing to build consistency.
If you didn’t watch this video last week, watch today.
and give me a thumbs up and/or comment.
Thank you!
The only way to see the results by next Monday.
  • Give yourself 1 to 3 break days in between runs.
  • Run Only 3 days.
  • Do not leave more than 3 days off between runs.
Remember, teaching yourself how to build consistency will have setbacks. This is normal.

A Common Mistake Beginner Runners Make

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  A Common Mistake Beginner Runners Make

The biggest mistake beginner runners make, is running too fast.

A common mistake beginner runners make.

A Common Mistake Beginner Runners Make

Running too fast when your body at a cellular level isn’t ready can be hard on your body.  While you suffer the feelings of getting out of breath, your body’s intelligence is trying to tell you to slow down.

“Forcing your body to go too FAST,  will have your mind screaming for you to  STOP!”

When you come to a stumbling halt because you have nothing more to give, this can be daunting for the beginner runner trying to learn to run.

Even a runner who has been running for awhile can make this mistake and suffer problems with fatigue followed by the issue of lack of motivation. The result will be running just feels hard.

There are easy things you can do to supply your lungs to muscles with continual oxygen, so you are running comfortably. Let’s go over what That is.

A Common Mistake Beginner Runners Make

Trail running fun.


First, you need to recognize if you are running too fast.

A Common Mistake Beginner Runners Make – How does a beginner runner know when they are running too fast?

  • You breathe heavily throughout the run, never seeming to feel good and always gasping and fighting for more breaths!
  • Muscles feel tight and sluggish, and you can’t seem to get into the run.
  • You’re sweating a lot even when you’ve not gone far.
  • You’re rescuing yourself by walking many sessions then you need, to make up for running too fast.
  • You feel as though you might be sick during and/or after your run.
  • You put too many off days in between your runs; you’re too tired and just can’t find the strength or motivation to get out there.
  • After your run, you come home glued to the couch for the rest of the day.

When you get to this point where running just feels so hard, you lose motivation.

It’s time to reinvent new goals for running! Push your ego out of the way and learn to run by simply using the Run/Walk Method.

Signing up for this Free Learn to Run Program will have you running a 5K in 6 weeks!

Slow running does not mean always running slow, your body will know when It’s ready to go!

For now, you want to stay with comfortable running and gradually let your body become accustomed to running. The key is to build slowly and run consistently over a six week period.

Sign up and follow along for six weeks, you will feel energetic and in tune with your body, mind and soul. You’ll know when it’s ok to go fast and when it’s time to hold back and slow down.

— Pick your goal . – find a good plan.  – Learn to run.  – Get out there and do it consistently!

Watch video here.


Are you listening to what your body is trying to tell you?

Please comment and let me know your thoughts.

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Following a plan and scheduling it through to the end…

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What is it that got me running 50K and seeing it through to the end?


Following a Plan and Scheduling

it’s all about making the goal date, using a plan, scheduling my time and holding myself to it.

This is something that I have found that makes life easier…

The Daily Schedule — It speaks to me every day!


Doing this helped me figure out when I have to work and when I get to play.

I love to run and really wanted to train and run this 50K.

There are free times in each day where I can do that. I had to figure out my schedule around my kids schooling, my home-business, my home life, regular house work and just regular living.

Life for me changed when I connected myself with my schedule. The schedule brings you to a smoother calmer living…You know what you are doing each day.

Now I can’t live without it!


If you are having problems trying to fit something that you love to do into your day.  Follow a plan and schedule it through to the end. You’ll be happy to see how much free time you really have!

if you are having problems getting your run/walk schedule off the ground, please sign up for my Newsletter!

Let me know in the comments section what you do for good planning and scheduling.

Learn to run a 5K in 6 weeks

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Learn To Run a 5K in 6 Weeks

The scenario may go like this…Learn To Run 5K in 6 Weeks You start running and feel good and you might even run 5 or 6 days a week. But when it all comes down to it you feel a bit lost on what direction or goals you’re moving towards.

How to train for a 5K race?

It ‘s not that hard, as a matter of fact, if you started training today, you could be running or run/walking your first 5K in 6 weeks.

“Learn to Run a 5K in 6 weeks”  – Here are 5 things to prepare you…

1. Find a race in your area and sign up. Don’t be afraid if you think you’re not ready because lots of 5K races involve walking. Make sure you look for a race that offers both.

2. Talk to your doctor first, so he/she can give you clearance on tackling this running adventure. Lots of people enter an exercise program without telling their doctor and then end up getting sidelined because of problems that could have been avoided. The doctor knows best! I especially recommend you get a check up if you are over 40 and have a history of health issues. Take a 5K program and you and your doctor can customize the program for your health.

Learn to run a 5K in 6 weeks

3. Check you running shoes and make sure they are not worn. Ask yourself some of these questions. How old are they? Do you use them just for running? Is it time to get a new pair? Running shoes that are old and worn will cause injuries.

4. Make a promise to yourself that you will maintain consistency. Write it down on a piece a paper and have it so you see it every day. X all the days you will run on a calendar that you use frequently. Tell friends and family what you plan to do.

5. Run with a partner or group to keep you motivated. Have another friend join in your journey and enter the race with you. The best part of running is being able to talk to someone about what you’ve accomplished and problems you need to change.

Please leave a comment in the section below if you’ve run a 5K and how it made you feel.

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Jago Holmes personal trainer – www.Couch to – 5K.com

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www. Couch to – 5K.com.  

5K Training For Beginners

Learn to How Run Program

(A great program that comes all in one package!)

“Jago Holmes Personal Trainer “

 Jago Holmes is a Qualified and experienced Trainer who has worked with hundreds of runners successfully!  He has his own 5K Training for Beginners Program!

You may be one of those people who have trouble getting your running program off to a good start.

Have you ever started to run and failed? Are you troubled because you’re  never able to see the amazing results that long term running offers, because running is so sporadic?

It’s really tough trying to learn the basics of running without someone to help. Your goals can become wishywashy and difficult to reach. Imagine have a whole program with all the things you need to know about running and succeeding! 

In Jago Holmes program you will experience …
  •  Feeling more comfortable and loving your body.
  • Watching excess weight come off in just a short time.
  • Understanding what to eat and how.
  • Staying fit, slim, healthy and balanced.
  • Being proud of a happier and healthier YOU!
  • More confidence to run a  5K race.


The best running habits develop during your 6 weeks.

You have plenty of reasons why you want to become a better runner! By taking advantage of the 5K running program you could be fit, happy, healthy and slim in 6 months!
Right now  Jago Holmes is offering 5K Training for Beginners program at a discounted price with all the added perks!

  • The programs perks for training for beginners:

    5K Training for Beginners
    A Runners Guide to Nutrition
    A Runner’s Guide to Preventing and Treating Injuries
    How to Boost Your Metabolism
    Healthy Smoothies for Rapid Weight Loss
    Rapid Weight Loss
    Planning Your Success
    Healthy Soups for Healthy Living
    Glycemic 101

    You may have spent hundreds of dollars at a fitness centre using a personal trainer or just their equipment!

    Take a look at this Program!
    The nice thing about this program is if it doesn’t work for you, You get your money back with no questions asked!

    Who will benefit?  
    The Program will benefit the new runner,  the person who is coming back to the sport or just the person wanting to add this sport to their other work outs.


    Why not give it a try, risk free. Simply click below to instantly find out more about the program!  
     Then download your 5k training program for just $37.99
    Sign up for free email updates on tips and motivation!

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