Colaiste Mhuire Couch to 5k

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The students and staff of Colaiste Mhuire began their couch to 5K training programme this week. The aim of this initiative is to raise awareness of the importance of including physical activity as part of your weekly schedule. Each week, participants are required to complete three 30 minute physical activity sessions. This week each participant will be completing the following workout for all three sessions: Brisk five minute warm up walk and stretch. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Then complete a 5 minute cool down walk and stretch. Best of luck to both the students and teachers completing this C25K training programme. Remember, no matter how slow you go you are still lapping everybody on the couch. So get up, get active and make 2016 your year.

Week 2:

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The easiest part of starting an exercise program is making the decision to do it. You’re motivated, you’re excited and the thought of a new, fitter you is enough to inspire you to get off the couch and out the door. However, the hard part is following through with your plans and making it a part of your daily routine. Planning and preparation are important when you’re just getting started with exercise. It is important that you make time for exercise now or you will have to make time for illness in the future.

This week each participant will complete the following workout for all three sessions: Brisk five minute warm up walk and stretch. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Then complete a 5 minute cool down walk and stretch.

‘Energy and persistence conquer all things’ Benjamin Franklin

Week 3:

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Exercise is the greatest metaphor for life because you only get out of it what you put in. Many of you are now entering the third week of the couch to 5k training programme and there are plenty of difficult obstacles facing you e.g. school work, weather, social occasions etc., which may prevent you from committing 100% to the programme. Don’t allow yourself to become one of the obstacles. It’s all about mind over matter. Forget about all the reasons why you can’t or shouldn’t exercise and find the one reason why you should.

It was clear there were no obstacles in sight for the sixty plus students and teachers who trained collectively on Friday afternoon in Colaiste Mhuire. A huge effort was made by everyone who stayed back after school to begin the third week of their training programme. A recording for Operation Transformation was also made and hopefully this will be aired over the coming weeks.

This week’s programme begins with a 5 minute brisk walk for warm up followed by a stretch. You must then complete two repetitions of the following: Jog for 90 seconds; walk for 90 seconds; jog for 3 minutes; walk for 3 minutes. Cool down consists of a 5 minute walk followed by a stretch.

‘Pain is temporary. Quitting lasts forever’

Week 4:

The difference between who you are and where you want to be is what you do. It is easier to eat a pizza than go out for a run; it is easier to turn to chocolate than people for support. It is easier to say ‘I give up’ than to say ‘I can do this’. What doesn’t challenge you won’t change you. You can choose to take the easy way out and remain unfit and unhealthy or you can choose to set your sights on your goal and become a fitter and healthier new you. The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. The key to making progress is setting realistic but challenging goals. It’s never going to be easy but it is going to be worth it. The Colaiste Mhuire Couch to 5k group is certainly not taking the easy way out. Keep up the great work everyone!!!

This week’s programme begins with a 5 minute brisk walk for warm up followed by a stretch. You must then complete two repetitions of the following: Jog for 3 minutes; walk for 2.5 minutes; jog for 3 minutes; walk for 90 seconds; Jog for 5 minutes. Cool down consists of a 5 minute walk followed by a stretch.

‘Strength does not come from physical capacity. It comes from an indomitable will’ Mahatma Gandhi

Week 5:

In life there is nothing we cannot live down, rise above, and overcome. This week may pose a difficult challenge for many of us as we are out of routine because of midterm break. Don’t allow this to upset your exercise routine. The key to success is planning. Include time for your exercise when planning your week off. Make arrangements to meet with friends and complete your exercise programme. By making it adaptable to your lifestyle you are more likely to stick to the plan.

For the week of the midterm each participant must repeat week 4 of the app. Therefore this week’s programme begins with a 5 minute brisk walk for warm up followed by a stretch. You must then complete two repetitions of the following: Jog for 3 minutes; walk for 2.5 minutes; jog for 3 minutes; walk for 90 seconds; Jog for 5 minutes. Cool down consists of a 5 minute walk followed by a stretch.

‘If it doesn’t challenge you, it won’t change you’

Week 6:

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The Coláiste Mhuire 5k walk/run will take place on Sunday April 24th at 2pm in Askeaton. This is a school community event and we are encouraging all families to get involved on the day. Registration details will follow in the next few weeks.

This week’s programme begins with a 5 minute brisk walk for warm up followed by a stretch. You must then complete two repetitions of the following: Jog for 5 minutes; walk for 3 minutes; jog for 8 minutes; walk for 3 minutes; Jog for 5 minutes. Cool down consists of a 5 minute walk followed by a stretch.

‘It is not about perfect, it’s about effort and when you implement that effort into your life every single day, that’s where transformation happens. Keep going, remember why you started. There will be obstacles, there will be doubters, there will be mistakes, but with hard work, there are no limits’

Week 7:

Lauren and Michelle

There is a difference between interest and commitment. When you are not interested in doing something, you do it only when it’s convenient. When you are committed to something, you accept no excuses; only results.  For the students and teachers who attended the after school session on Friday there were not excuses given.  They battled through the strong wind to complete the toughest test yet. The pain they felt during this session will be the strength they need to complete their first 5k event on April 24th. Keep up the good work everyone!!

This week’s programme begins with a 5 minute brisk walk for warm up followed by a stretch. You must then complete two repetitions of the following: Jog for 2.5 miles or 25 minutes. Cool down consists of a 5 minute walk followed by a stretch.

‘Every champion was once a contender that refused to give up’

Third Year girls

 

Week 8:

Girls

The Coláiste Mhuire Couch to 5K run/walk takes place on April 24th. This is a very exciting event for Coláiste Mhuire and we are asking for your support either as a participant or as a helper on the day. The event will start at 2pm, leaving from Coláiste Mhuire. Various sporting stars including Nicola Dore (Irish Para-Powerlifter) will lead out the participants. There will be limited registration on the day of the event. All participants taking part in the event must complete the registration form. Registration forms can be collected from the office in Coláiste Mhuire. Completed Registration forms must be returned to Coláiste Mhuire no later than Friday April 13th. Race numbers can be collected from the school from Monday April 18th to Wednesday April 22nd.

The success of an event of this kind will require many volunteers to help out on the day. If you are not taking part in the walk/run please consider supporting the school by helping out with stewarding at the event. If you can assist in any way, please contact the school on the following number 061392368. Your support would be greatly appreciated.

At this point you should be completing week 8, the final week of the C25k training programme. To continue the Coláiste Mhuire C25k training programme you will need to download another app called 10k and begin week 9 of this app. Continue with this app.

This week’s programme begins with a 5 minute jog for warm up followed by a stretch. You must then complete four repetitions of the following: Run for 10 minutes then walk for 1 minute. Cool down consists of a 5 minute walk followed by a stretch.

‘Motivation is what gets you started. Habit is what keeps you going’

Week 9:

Training

Week 14:

‘If you have given the greatest effort that you can expect of yourself, you always get what you deserve’ (C. Vivian Stringer)

This week’s programme begins with a 5 minute jog for warm up followed by a stretch. You must then complete the following: Run for 30 minutes. Cool down consists of a 5 minute walk followed by a stretch.

The Coláiste Mhuire Couch to 5K run/walk is almost upon us. Well done to all those who have been training over the weeks. We look forward to a great afternoon and hopefully the weather will be kind to us!

The walk/run will start at 2pm, leaving from Coláiste Mhuire. Various sporting stars including Nicola Dore (Irish Para-Powerlifter) will lead out the participants. There will be limited registration on the day of the event. All participants taking part in the event must complete the registration form. Registration forms can be collected from the office in Coláiste Mhuire. Completed Registration forms must be returned to Coláiste Mhuire no later than Wednesday April 20th. Race numbers can be collected from the school from Monday April 18th to Friday April 22th.

Participants should note the following points:

  • The event is scheduled for Sunday April 24th starting at 2pm.
  • Participants are asked to arrive at Coláiste Mhuire no later than 1.30pm.
  • Parking is prohibited on the grounds of Coláiste Mhuire on the day. Parking will be available at various legal parking sites around the town of Askeaton. The local GAA club will provide access to their grounds for parking. Participants are encouraged to walk or carpool where possible.
  • Participants must have their race number in order to participate.
  • Toilet facilities in Coláiste Mhuire will be available before and after the event.
  • Participants are asked to please obey the instructions of all officials and follow the signage.
  • Participants need to be conscious of their own personal safety & that of the people around them at all times.
  • All participants are advised to wear high visibility clothing.
  • All participants must stay on the left-hand side of the road.
  • All participants must abide by the Rules of the Road.
  • For safety reasons dogs are not permitted at this event.
  • Light refreshments will be available for all participants after the event.