Welcome to week two of our six-week series of coaching tips, golden rules, and key training sessions to take you from nervous novice to confident runner, ready to take on your first non-stop 5K run, or race. In last week's launch article, we introduced you to staff writer and UK Athletics Coach, Alan Newman, who has been helping runners achieve their targets for over five decades.

Last week we discussed breathing – always a good idea! It is normal practice, and generally healthier when sedentary, to breathe in and out through the nose and when exercising to breathe in through the nose and out through the mouth. When running, this 'general rule' no longer applies. Just breathe however you feel comfortable. Most will use both nose and mouth simultaneously, especially when feeling fatigued.

Pocket To Socket – Go Like A Rocket!

This week, we'll focus on arms and hands. Forget textbook descriptions. We are all different. Watch various athletes at a range of distances. Sprinters will have an exaggerated arm swing. Distance runners a shortened arm action. Look for efficiency of movement, with no wasted energy. Bend your elbows to 90 degrees (more or less). Aim for a piston-like motion, that is back and forth, not across the body.

Before you start, lightly curl your fingers and place your thumbs on top, facing the direction of travel. Practice holding a potato crisp between thumb and forefinger – literally food for thought! Broken crisps mean wasted effort. Finally, move the hands from near your pockets towards your eye sockets. A strong but relaxed arm action will help you keep going when the legs are shouting enough already!

Here are your next three sessions, building on last week's introduction. You can do the sessions in any order, any time that fits your lifestyle, but give yourself at least 24 hours to recover between sessions. Rest is when the magic starts to happen...

Session One – Negative Split

Remember your first 'Walk and Talk' session? Return to your route, ideally with a 5K running buddy. You noted your time last week. Walk/power walk to half distance in around the equivalent time. Now try to walk/power walk the second half faster (a negative split). Note the time.

Session Two – Pyramid

Plan an out-and-back route. Brisk walk/slow jog warm-up (5mins). Run for 1, 2, 3, 2, and 1 mins, with one minute walk recovery after each effort. Take a relaxed cool-down walk/slow jog (5mins).

Session Three – Fartlek

Use a familiar route, ideally over varied terrain, with some hills (3K to 5K). Brisk walk/slow jog warm-up. Target various focal points to run to, rest, and recover. For example: jog four lamp posts, walk two lamp posts; run to the top of the bridge, walk to the next junction, etc. You are in charge, so run/jog/walk how you feel. Just relax, and enjoy the surroundings.

Next week you'll train like an Olympian, and we'll reach the halfway point together...

You can find Coach To 5K Week 1 right here.

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