Prepared by David Mahedy of the University of Limerick, the beginners 6 mile training plan is for people who are just beginning to run so during all sessions there will be a run/walk element. The first 6 weeks are 4 days a week with 3 rest days, on the 6th week one of those rest days will become a ‘Cross Training or Rest day’. Before beginning any programme please ensure you have a general check up by your doctor.

The word “Fartlek” comes from the Swedish word meaning ‘speed play’, fartlek is the most enjoyable and easiest form of speed work. It may sound difficult, but it just means including a few faster bursts into your run at random points; you could try using lamp posts, houses, or street signs as a start and finish points; changing speed when you change running surface; or, if you listen to music while you run, run faster during a particular song.

Cross training is anything other than running. It can help to build fitness, increase your flexibility and strength. On cross training days see what way you are feeling and pick a class and give it a go. Good cross training ideas are TRX, Yoga, Pilates, Circuit Training, Kettle bells, Body Attack, Body Pump, Indoor Cycling, H.I.T Bootcamp, Punch fit, Aqua jogging and Total body Workout. For classes available at the University of Limerick check the timetable on www.ulsport.ie