Hi everyone! We hope you’ve made a good start with your early runs as we look ahead to the marathon and the shorter distances.

This week, let’s focus on a relaxed warm-up. It’s a useful way to prepare mentally for your session, get your blood flowing and warm up your muscles and joints.

For now, try 10 minutes of brisk walking followed by 5 minutes of gentle, general stretches for your legs, back and shoulders. As your fitness improves, you can gradually add more stretches and running drills. After your run, finish with another 10 minutes of walking, followed by gentle stretches or yoga to support recovery.

Core Strength on Easier or Rest Days

On easier or rest days, you can also add a short core-strength session. Building strength can support your running and may help reduce the risk of injury. Start with these five exercises, spending 1–2 minutes on each and resting for 1 minute between exercises:

• Plank

• Crunches

• Stork exercise

• Wall sit

• Leg raises

This simple routine works different areas of the body. Gradually increase the duration or number of repetitions as the weeks go by, as long as the exercises feel comfortable and controlled.

Week 2: Your Training Plan

Group 1: 1.5 km and 5 km participants

Aim for three to four sessions this week, each consisting of 25 minutes of walking and jogging. Include the warm-up and cool-down described above.

Group 2: Regular runners and sports participants

That’s Week 2 ready to go! Good luck with your training. If you have any questions, feel free to message Ian on WhatsApp.

Coach Ian Dexter Ladbrooke | Running4Health | WhatsApp: +44 7565 017907

Guwahati International Marathon | Running4Health Training Zone