{"id":108,"date":"2015-09-05T11:24:53","date_gmt":"2015-09-05T11:24:53","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/02\/14\/5_beginner_note_5_sept_2015\/"},"modified":"2016-02-28T16:44:26","modified_gmt":"2016-02-28T16:44:26","slug":"beginner_note_5_sept_2015","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/","title":{"rendered":"Beginners Week 1:  5 Sept 2015"},"content":{"rendered":"<p>Hello Everyone!<\/p>\n<p>As you probably know, the beginner running group starts this Thursday, 10 September at 8:15 am at Barclays Bank in St John\u2019s Wood at the corner of Circus and Wellington Roads. \u00a0We are so excited to get going! \u00a0If you have changed your mind and are no longer interested in learning to run, or believe you may belong in the regular non-beginner group, please let us know. \u00a0Otherwise, you can expect to receive an email from us each week explaining what we\u2019ll be doing the following week.<\/p>\n<p>A bit about your coaches:<\/p>\n<ul>\n<li>Amy Grace, Meg Stone and Vicky Timbers are jointly running the group. \u00a0Amy was a beginner herself 4 years ago and Meg and Vicky ran the group last year so we can help you with what you can expect during the year. \u00a0They have been in London and running with WRW for 2 &#8211; 4 years<\/li>\n<li>Lesley Gallagher and Stacey Towfighi will be assisting most weeks and are looking forward to providing support wherever you might need it. \u00a0Lesley was a beginner 2 years ago and Stacey ran a half marathon with the group way back in 2005!<\/li>\n<li>Jane Novak is the overall leader of Women Running the World and will also run with us many weeks because she loves getting to know everyone!<\/li>\n<\/ul>\n<p class=\"paragraph_style\">A bit of information about the program:<\/p>\n<ul>\n<li class=\"paragraph_style\">Very important &#8211; this group is for women who have never run before. \u00a0If you can run even a mile or two, you likely belong in the regular running group that meets Mon\/Wed\/Fri. \u00a0We need to all be working through this process together &#8211; if someone is running circles around us, it&#8217;s demoralizing. \u00a0Plus, it will be boring and frustrating for you. \u00a0Feel free to talk to any of the coaches about where you belong.<\/li>\n<li>The program is gentle, but it\u2019s still difficult. \u00a0For the first few weeks, we will be out there less than 45 minutes. \u00a0We will do a 5-10 minute walk to warm up, then we will jog very, very slowly for 60 seconds, then walk for 2 minutes. \u00a0We will repeat the 1 min jog, 2 min walk pattern 10 times, then finish with a 5-10 minute cool-down walk back to Starbucks. \u00a0So when we have finished our session we will have jogged for a total of 10 minutes. \u00a0Over the weeks, the jogging intervals increase gradually but we continue to go at an extremely slow pace.<\/li>\n<li>We understand it&#8217;s difficult to believe, but by early January you will be running a steady 60 minutes without any walking breaks. \u00a0By April, you will be fully prepared for a half-marathon (13.1 miles). \u00a0We have not yet chosen the half marathon location but we expect it will be in mid-late April. \u00a0More on this to come!<\/li>\n<li>Our training schedule will prepare us for the half-marathon, but please know that you do not have to go on the trip or have any intention of running those distances. \u00a0You do not have to commit to anything! \u00a0That is the beauty of this group&#8230;. \u00a0you don&#8217;t pay to be part of the group and you don&#8217;t have to commit to a long-term program. \u00a0If you try it for a few weeks and don&#8217;t like it, you stop. \u00a0No hard feelings &#8211; at least you will have tried. \u00a0All of that being said, the women who end up most successful with the program are those who make a mental commitment to being there week after week.<\/li>\n<li>Each Thursday, we will run with the group, set the pace, tell you when to run\/walk and set the route. \u00a0We will also encourage you to start meeting up one more day a week either as a group or as several small groups (most of the beginner groups in the past have done this on Tuesday mornings but that&#8217;s up to you). \u00a0For the first 8-10 weeks, this second run each week will be a repeat of whatever we did with you on Thursday. \u00a0Believe me, that second run each week (without us) will teach you just as much as the Thursday run.<\/li>\n<li>If you know of other people who want to join us, please encourage them to come and start with us. \u00a0It is very difficult for people to join the group after a month or two as by then we are running quite a bit, so tell them to come and come\u00a0<span class=\"style_2\">now<\/span>! \u00a0Particularly keep an eye out for women new to London who might would be interested in joining the group. \u00a0For many new-comers, by the time they hear about the group, it&#8217;s too late (we&#8217;ve made too much progress) for them to catch up.<\/li>\n<li>We will address injuries\/aches\/pains as we go. \u00a0Most problems can be dealt with without having to stop running. \u00a0We have a list of specialists that we can guide you to. \u00a0It is much better to see someone quickly than to let something minor turn into something bigger.<\/li>\n<\/ul>\n<p class=\"paragraph_style\">A few guidelines:<\/p>\n<ul>\n<li class=\"paragraph_style\">Come dressed however you choose. \u00a0There is no need to buy a lot of running clothes at this point and definitely do NOT buy a new pair of running shoes yet. \u00a0We can tell you where to go in London once you\u2019ve settled into the program. \u00a0One year a beginner ran in jeans for the first 3 months as she was convinced she wouldn&#8217;t become a runner and didn&#8217;t need to invest in running clothes. \u00a0So no worries about how you look, just show up.<\/li>\n<li>Be on time. \u00a0We do not operate on an RSVP system so whoever is there at 8:15 runs. \u00a0If you&#8217;re late, you will be left behind. \u00a0For any of you dropping off young children or have other complications, just let me know. \u00a0We&#8217;ll try to figure something out.<\/li>\n<li>No dogs or strollers allowed (sorry!).<\/li>\n<li>Always carry with you a bit of money and an Oyster card (and possibly a Starbucks card). \u00a0For awhile we won&#8217;t be getting very far from SJW, but it&#8217;s nice to know you always have the option mid-run to grab a cab\/tube\/bus if you have a problem. \u00a0Also most of the women stay for a coffee after the run. \u00a0This is a great time to ask questions or discuss concerns as sometimes we don&#8217;t all get a chance to talk to each other during the run.<\/li>\n<\/ul>\n<p class=\"paragraph_style\">The program works &#8211; we promise. \u00a0Countless women have come through it successfully. \u00a0It&#8217;s hard, but it&#8217;s good fun and the sense of accomplishment you will feel is simply more than we can put down in words. \u00a0So give it a try, show up on 10 September and see what happens. \u00a0We know it&#8217;s scary &#8211; most women are terrified, some don&#8217;t sleep the night before the first session, some show up feeling queasy, but don&#8217;t worry. \u00a0We are all in the same situation. \u00a0We are doing this to\u00a0<span class=\"style_2\">learn<\/span>\u00a0how to run &#8211; it&#8217;s impossible to &#8220;slow down the group&#8221; or &#8220;hold people back&#8221;. \u00a0You can do this &#8211; we promise. \u00a0We\u2019ll hold your hand or pick you up and carry you if need be &#8211; just show up. \u00a0That&#8217;s all you have to do is show up &#8211; we&#8217;ll guide you through each step along the way.<\/p>\n<p class=\"paragraph_style\">See you on Thursday!<\/p>\n<p class=\"paragraph_style\" style=\"padding-bottom: 0pt;\">Amy, Meg &amp; Vicky<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hello Everyone! As you probably know, the beginner running group starts this Thursday, 10 September at 8:15 am at Barclays Bank in St John\u2019s Wood at the corner of Circus and Wellington Roads. \u00a0We are so excited to get going! \u00a0If you have changed your mind and are no longer interested in learning to run, &hellip; <a href=\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Beginners Week 1:  5 Sept 2015<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-108","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners","with-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginners Week 1: 5 Sept 2015 - Beginners<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners Week 1: 5 Sept 2015 - Beginners\" \/>\n<meta property=\"og:description\" content=\"Hello Everyone! As you probably know, the beginner running group starts this Thursday, 10 September at 8:15 am at Barclays Bank in St John\u2019s Wood at the corner of Circus and Wellington Roads. \u00a0We are so excited to get going! \u00a0If you have changed your mind and are no longer interested in learning to run, &hellip; Continue reading Beginners Week 1: 5 Sept 2015\" \/>\n<meta property=\"og:url\" content=\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/\" \/>\n<meta property=\"og:site_name\" content=\"Beginners\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-05T11:24:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-02-28T16:44:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/secureservercdn.net\/160.153.138.219\/f9a.ef9.myftpupload.com\/beginners\/wp-content\/uploads\/sites\/3\/2016\/02\/shapeimage_1-44.png?time=1643962907\" \/>\n\t<meta property=\"og:image:width\" content=\"300\" \/>\n\t<meta property=\"og:image:height\" content=\"225\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"wrwlondon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wrwlondon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/\",\"url\":\"https:\/\/womenrunningtheworld.com\/beginners\/2015\/09\/05\/beginner_note_5_sept_2015\/\",\"name\":\"Beginners Week 1: 5 Sept 2015 - 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