{"id":1295,"date":"2013-08-25T23:40:07","date_gmt":"2013-08-25T23:40:07","guid":{"rendered":"https:\/\/womenrunningtheworld.com\/beginners\/2016\/03\/20\/25_beginner_group_-_week_one-2\/"},"modified":"2016-03-20T23:47:54","modified_gmt":"2016-03-20T23:47:54","slug":"25_beginner_group_-_week_one-2","status":"publish","type":"post","link":"https:\/\/womenrunningtheworld.com\/beginners\/2013\/08\/25\/25_beginner_group_-_week_one-2\/","title":{"rendered":"25 Beginner Group Week One"},"content":{"rendered":"
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Hello Everyone,<\/p>\n

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The beginner running group will start on Thursday,\u00a05 September, at 8:15am at Starbucks in St. John’s Wood.\u00a0 Bonnie Bandeen and Betsy LaMaster will be coaching you\u00a0with me each week.\u00a0\u00a0We are all\u00a0so\u00a0excited to get going! \u00a0\u00a0Let me know if you’ve changed your mind, or your situation has changed, or if you somehow ended up on this list and have no interest in learning to run. \u00a0Otherwise you can expect to receive an email from me each Saturday or Sunday\u00a0explaining what we’ll be doing the following week.\u00a0\u00a0A little bit of information on the program\/schedule follows:<\/p>\n

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  1. \n

    \u2022<\/span><\/span>The program is gentle, but it’s 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. \u00a0<\/p>\n<\/li>\n

  2. \n

    \u2022<\/span><\/span>I understand it’s difficult to believe, but by mid-December you will be running a steady 60 minutes without any walking breaks. \u00a0By March, you will be fully prepared for a half-marathon (13.1 miles).\u00a0\u00a0We are finalising the details for this year’s half marathon trip.\u00a0\u00a0<\/p>\n<\/li>\n

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    \u2022<\/span><\/span>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…. \u00a0you don’t pay to be part of the group and you don’t have to commit to a long-term program. \u00a0If you try it for a few weeks and don’t like it, you stop. \u00a0No hard feelings – 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. \u00a0<\/p>\n<\/li>\n

  4. \n

    \u2022<\/span><\/span>Each Thursday,\u00a0my co-coaches and I\u00a0will run with the group, set the pace, tell you when to run\/walk and set the route.\u00a0\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’s up to you). \u00a0For the first 8-10 weeks, this second run each week will be a repeat of whatever\u00a0we did with you on Thursday. \u00a0Believe me, that second run each week (without\u00a0\u00a0us) will teach you just as much as the Thursday run.\u00a0\u00a0\u00a0\u00a0<\/p>\n<\/li>\n

  5. \n

    \u2022<\/span><\/span>We will address injuries\/aches\/pains as we go; on the Women Running the World website there is a list of people (physios, trainers etc) that can help if there is a problem.<\/p>\n<\/li>\n<\/ol>\n

    A few guidelines….<\/p>\n

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    1. \n

      \u2022<\/span><\/span>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 – we will be able to recommend a store that can advise you on running shoes.\u00a0One year there was a beginner who ran\u00a0in jeans for the first 3 months as she was convinced she wouldn’t become a runner and didn’t need to invest in running clothes. \u00a0(You should see her now – one of the “best dressed” runners in the pack!). \u00a0So no worries about how you look, just show up.\u00a0<\/p>\n<\/li>\n

    2. \n

      \u2022<\/span><\/span>Be on time. \u00a0We do not operate on an RSVP system so whoever is there at 8:15 runs. \u00a0If you’re late, you will be left behind. \u00a0For any of you dropping off young children or have other complications, just let me know. \u00a0We’ll figure something out.<\/p>\n<\/li>\n

    3. \n

      \u2022<\/span><\/span>No dogs allowed (sorry!).<\/p>\n<\/li>\n

    4. \n

      \u2022<\/span><\/span>Always carry with you a bit of money and an Oyster card (and possibly a Starbucks card). \u00a0For awhile we won’t be getting very far from SJW, but it’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’t all get a chance to talk to each other during the run. \u00a0<\/p>\n<\/li>\n

    5. \n

      \u2022<\/span><\/span>This one is most important….. \u00a0the group is strictly for non-runners<\/span>. \u00a0If you can already run a bit, there are other groups for you – just give me a call or send an email and we can figure out where you best fit. \u00a0We need to all be working through this process together – if someone is running circles around us, it’s demoralizing.<\/p>\n<\/li>\n<\/ol>\n

      If you are interested in joining the group, but know you have a conflict(s) – just let me know and we will try to work something out.\u00a0\u00a0We work around the ASL schedule so we’ll be taking breaks when school is on break. \u00a0I know some of you may have children in other schools or no children here, but it just simplifies things to stay on the ASL schedule. \u00a0<\/p>\n

      The program works – I promise. \u00a0Countless women have come through it successfully. \u00a0It’s hard, but it’s good fun and the sense of accomplishment you will feel is simply more than I can put down in words. \u00a0So give it a try, show up on\u00a05 September and see what happens. \u00a0I know it’s scary – most women are terrified, some don’t sleep the night before the first session, some show up feeling queasy, but don’t worry. \u00a0We are all in the same situation. \u00a0We are doing this to learn<\/span> how to run – it’s impossible to “slow down the group” or “hold people back”. \u00a0You can do this – I promise.\u00a0\u00a0There\u00a0is a huge support system in place, plenty of people who have gone through what you have\u00a0\u00a0<\/p>\n

      I hope to see you on Thursday,\u00a05 September,<\/p>\n

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      Syma<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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      You will come to consider the SJW Starbucks an oasis of nourishment and companionship after your runs…<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n

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      Beginner Note 25 Aug 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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      Sunday, August 25, 2013<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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      \u00a0<\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"

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