A four week training plan to get you off the couch for your first 5 mile run

Running is one of the BEST way to get a natural high.

The sheer buzz you feel after your first run will be enough to make you feel like running another five. No lie, it's euphoric. Running is as much of a mental challenge as it is a physical one so if you feel you're hitting a wall before you’ve even started, we've created a training plan that even the couch lovers of this world can follow. Staying motivated to keep running is one of the most important skills you will learn because the only way you will keep going is by motivating yourself. Before you get started on your training plan, the most important thing you need to do is check you have a well-fitted sports bra and a proper pair of runners. They don't have to be the most expensive items but proper running gear will make your run a more comfortable and enjoyable experience. Why not give yourself a head start? Week 1

Day 1: Run 10 minutes, walk 1 min – repeat 2 times
Day 2: Rest day
Day 3: Run 12 minutes, walk 1 min – repeat 2 times
Day 4: Rest day
Day 5: Run 13 minutes, walk 1 min – repeat 2 times
Day 6: Rest day Day 7: Rest day

Week 2

Day 1: Run 15 minutes, walk 1 min - repeat 2 times
Day 2: Rest day
Day 3: Run 17 minutes, walk 1 min, run 7 min
Day 4: Rest day
Day 5: Run 19 minutes, walk 1 min, run 7 min
Day 6: Rest day Day 7: Rest day

Week 3

Day 1: Run 20 minutes, walk 1 min, run 6 min
Day 2: Rest or cross-train
Day 3: Run 24 minutes
Day 4: Rest day
Day 5: Run 26 minutes
Day 6: Rest 
Day 7: Rest day

Week 4

Day 1: Run 28 minutes
Day 2: Rest day
Day 3: Run 30 minutes
Day 4: Rest day
Day 5: Run 20 minutes
Day 6: Rest day
Day 7: Race Day!

ALWAYS warm up before you run. Start by stretching for 10-15 minutes before you head out as this will reduce the risk of pulling a muscle later on. Even if watching Mo Farah leaves you out of breath, once you start, you’ll be surprised at how quiclly you start enjoying it. With proper training and the right attitude, anyone can do it.

”Dreaming is important, but training is crucial to reach what you are destined to do! With @Nabufit and me by your side, we will mentor you to reach that goal. But promise me, to train for it: https://bznf.app.link/n4Agdxb7cC #onemomile #london2017

A post shared by Sir Mo Farah?????? (@gomofarah) on May 12, 2017 at 5:52pm PDT

Running teaches us to challenge ourselves and push the boundaries beyond where we thought possible. Why not find out what you’re made of and get your runners on? Dublin Simon Community are asking people to hit the pavement and come together, not just for fun but for Homes! We want people of all ages to join the movement against the homeless epidemic in the Phoenix Park on 07 October. Register now at www.homerun.ie  and raise essential funds to provide homes to for those who are being devastated by the crisis.