Module 1: Getting Started
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Welcome (5:07)
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Course Overview (5:56)
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How to Progress through this Course (5:57)
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How to Add a Course App Link to Your Phone's Home Screen (2:31)
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How to Get Help and Support When you Need it (5:24)
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Getting to Know your Fellow Students (3:14)
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Gaining the Confidence to Run (17:14)
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How to Map your own Running Routes (6:05)
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Options for Pacing your Runs (7:34)
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When to Run (4:23)
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How Often to Run (8:07)
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Where to Run (2:56)
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Benchmarking your Current Ability (2:24)
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How to Find your Target Speed (3:08)
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How to Release Tension in your Running Muscles (29:34)
Module 2: Preparing to Walk, Jog and Run
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How to set yourself up for a Great Run (5:32)
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How to Set Up your GPS Watch (9:22)
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How to Set up the RunKeeper Phone App (3:30)
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How to Set up your Runs in Run Keeper (6:32)
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Using Distance Markers and Speed to Pace yourself (3:14)
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How to Perform an Effective Warm up (7:17)
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Things to Do Before You Run (3:02)
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Weeks 1-2 Technique & Run Details (2:38)
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How to Optimise your Running Posture (28:58)
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Strength for Runner Injury Prevention (40:26)
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Couch to 5k Members Discuss Week 4 (6:04)
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Weeks 3-4 Technique & Run Details (2:22)
Module 3: The Run Itself
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How to Achieve the Optimal Run (2:41)
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How to Run When it's Hot (14:49)
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How to Assess Pains and Prevent Injury (31:57)
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How to Achieve Pain Free Running (21:42)
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Post parkrun Interview (2:54)
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Weeks 5-6 Technique & Run Details (2:16)
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Running in the Rain (3:50)
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How to Stay Comfortable when it's Cold (5:22)
Module 4: Recovering from the Run
Follow Along Sessions
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Advanced Shin Rolling with Massage Stick (5:45)
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Advanced Foam Rolling for Your Shins (14:54)
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Advanced Shin Stretch (7:09)
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Advanced Quads Foam Rolling (14:25)
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Advanced Quad Stretch (5:13)
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Alternative Quadriceps Stretch for those with knee pain (9:54)
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Advanced Calf Foam Rolling (9:41)
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Advanced Calf Stretch (5:09)
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Advanced Lower Calf Stretch (Soleus Muscle) (14:03)
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Advanced Glute Stretching (8:32)
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Advanced Inner Thigh Stretch (10:40)
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Advanced Hamstring Stretching (4:31)
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Conditioning Workout 1 (58:49)
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Conditioning Workout 2 (62:58)
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Conditioning Workout 3 (53:04)
Module 5: Beyond 5k
Bonus Lectures - Injury Prevention and Rehabilitation
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How to Use your Feet for Running (23:05)
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Prevent and Fix Foot and Lower Leg Pains (36:03)
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How to Identify and Fix Runner's Knee (39:26)
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How to use your Glutes to Run Faster and Avoid Injury (42:06)
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How to Prevent and Treat Back Pain (34:44)
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Happy Kneecaps Workshop (33:07)
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The Stress Free Shin Bone Workshop (34:54)
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The Stable Ankles Workshop (27:33)
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The Strong and Supple Calves Workshop (30:28)
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The Chilled Out Arch Workshop (36:22)
Injury Prevention Challenges
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