After ten weeks of training, it's finally done - hundreds of runners have successfully completed the BK5K run!
Congratulations to everybody who took part at the Le Cheile AC running track in Leixlip, Co Kildare earlier today, everybody who took part in the training regime, and everybody who showed up on the day to cheer and walk along the route with the runners.
All profits from the event will go to BUMBLEance.
You can see some of the photos and videos from the event below:
.@BUMBLEance Its all kicking of here with the " HIGH KNEES " #BK5K #RUN pic.twitter.com/qfiPMl7z1i
— Newstalk 106-108fm (@NewstalkFM) April 4, 2015
.@BUMBLEance Warm Up Done We're Ready To RUN!! Good Luck to our 250 Runners #BK5K #GetSet pic.twitter.com/EyCgJzVx4Y
— Newstalk 106-108fm (@NewstalkFM) April 4, 2015
.@BUMBLEance At the Start #BK5K #OnYourMarks #GetSet #Go pic.twitter.com/DydJP9oYj5
— Newstalk 106-108fm (@NewstalkFM) April 4, 2015
.@BUMBLEance Well done to Everyone who took part in newstalk's #BK5K and a Big Shout out to SuperDad Fitness Project! pic.twitter.com/3HwunzBwoL
— Newstalk 106-108fm (@NewstalkFM) April 4, 2015
.@BUMBLEance The #BK5K Team are ready to run here at Le Cheile Athletic's Club Leixlip. #ReadySetGo #Run pic.twitter.com/jVos7Af7k2
— Newstalk 106-108fm (@NewstalkFM) April 4, 2015
Lola the Boston Terrier gets a pre race pep talk from @chrisrdonoghue at #bk5k pic.twitter.com/x1Km6pJPaK
— Newstalk Breakfast (@BreakfastNT) April 4, 2015
If you didn't make it along to today's #BK5K in aid of @BUMBLEance, you can text BUZZ to 50300 to donate €4 pic.twitter.com/QRXCD6ounv
— Newstalk Breakfast (@BreakfastNT) April 4, 2015
An AMAZING day was had by all at the #BK5K in support of #BUMBLEance @chrisrdonoghue @kierancuddihy @BeeForBattens pic.twitter.com/Av8jEhMSvj
— Body Project (@YourBodyProject) April 4, 2015
Brill morning at the inaugural #BK5K in aid of @BUMBLEance. Huge thanks to @Lecheileac1 for showing us how it's done! pic.twitter.com/g7AymGFmoy
— Rebecca Meehan (@rebeccameehan) April 4, 2015
@YourBodyProject @BreakfastNT @chrisrdonoghue @kierancuddihy @NewstalkFM & many more here @Lecheileac1 for the #bk5k pic.twitter.com/RCSPKczr69
— BUMBLEance Tony H. (@BUMBLEance) April 4, 2015
In the run up to the event, Gillian Hynes from bodyproject.ie offered plenty of tips for those who were taking part. You can read back below:
Get your running shoes on, BK5K is almost upon us!
Our 5K race will take place on Saturday 4th April, at the Le Cheile AC running track in Leixlip, Co Kildare.
Gillian Hynes from bodyproject.ie is our resident expert and will be there on the day to motivate the masses.
Gillian’s top pre-race tips
The night before
Avoid a heavy meal the night before as it will likely disturb your sleep. The same applies to alcohol. Instead eat a meal which features a mix of protein (meat or fish), vegetables and a small serving of a starchy carb - sweet potato is ideal.
You may have a little bit of pre run jitters, but try to have as restful a sleep as possible. Get to bed early, that’s an order!
The morning of
Eat a low GI (slow releasing of energy) breakfast two to three hours before your run. A small bowl of porridge sprinkled with some nuts is ideal, eggs too make a great choice. Go for boiled or poached. If you need a light snack pre run, go for a small portion of fruit. It’s a good idea to sip water from when you get up to make sure you are properly hydrated. Avoid guzzling a litre before you’re run though as you may just find yourself running for the loo!
Give yourself lots of time to get to Leixlip, you’ll need to get parked up and you’ll have to warm up at the start line. And of course you won’t want to miss the chance to accost your favourite Newstalk presenter!
At the start line
No brisk warm up this time, some dynamic moves to warm are perfect. Think heel kicks, jumping jacks and knee raises. No stretching tight and cold muscles as that’s where injuries often occur.
Keep cool - it’s totally normal to feel a bit nervy for your first 5K (and even beyond that!), but don’t feel under pressure. Walk, run it or crawl we are delighted to have you with us and that we started this journey with you!
Let’s enjoy it and encourage each other to get across that finish line.
Happy running!
Week 9 “The miracle isn't that I finished. The miracle is that I had the courage to start.”
Workout 1: Five minute warm up walk, jog for 30 minutes
Workout 2: Five minute warm up walk, jog for 30 minutes
Workout 3: Five minute warm up walk, jog for 30 minutes (last workout woohoo!)
Week 8 "Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
Workout 1: Five minute warm up walk, jog for 28 minutes (4.5km)
Workout 2: Five minute warm up walk, jog for 28 minutes (4.5km)
Workout 3:Five minute warm up walk, jog for 28 minutes (4.5km)
Week 7 "Running is the greatest metaphor for life, because you get out of it what you put into it."
Workout 1: Five minute warm up walk, jog for 25 minutes (4km)
Workout 2: Five minute warm up walk, jog for 25 minutes (4km)
Workout 3: Five minute warm up walk, jog for 25 minutes (4km)
Week 5 "You put one leg in front of the other over and over again really really fast"
Workout 1: Quick five minute warm up walk. Jog for 5 minutes, Walk for 3 minutes, Jog for 5 minutes, Walk for 3 minutes and then Jog for 5 minutes.
Workout 2: 5 minute warm up walk, Jog for 8 minutes, Walk for 5 minutes and Jog for 8 minutes
Workout 3: 5 minute warm up walk and Jog for 20 minutes with no walking
Week 4 "It's supposed to be hard. If it wasn't hard everyone would do it. The hard ... is what makes it great"
Workout 1: Warm up for five minutes with a brisk walk. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes. Walk for 2.5 minutes. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes.
Workout 2: Warm up for five minutes with a brisk walk. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes. Walk for 2.5 minutes. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes.
Workout 3: Warm up for five minutes with a brisk walk. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes. Walk for 2.5 minutes. Jog for 3 minutes. Walk for 90 seconds. Jog for 5 minutes.
Week 3 "The difference between 'try' and 'triumph' is just a little 'umph'"
Workout 1: Walk briskly for five minutes to warm up. Jog for 90 seconds then walk for 90 seconds. Increase your jogging to 3 minutes, then walk for three minutes. Repeat this twice.
Workout 2: Walk briskly for five minutes to warm up. Jog 90 seconds, walk for 90 seconds. Increase your jogging to 3 minutes, then walk for three minutes. Repeat this twice.
Workout 3: Walk briskly for five minutes to warm up. Jog 90 seconds, walk for 90 seconds. Increase your jogging to 3 minutes, then walk for three minutes. Repeat this twice.
Week 2 "No matter how slow you go, you are still lapping everybody on the couch"
Workout 1: Warm up with a 5 minute brisk walk. Alternate jogging for 90 seconds and walking for 2 minutes for a total of 20 minutes.
Workout 2: Warm up with a 5 minute brisk walk. Alternate jogging for 90 seconds and walking for 2 minutes for a total of 20 minutes.
Workout 3: Warm up with a 5 minute brisk walk. Alternate jogging for 90 seconds and walking for 2 minutes for a total of 20 minutes.
Week 1 "The voice in your head who says you can't do this, is a liar"
Workout 1: Warm up with a 5 minute walk. Alternate jogging for 60 seconds and walking for 90 seconds for a total of 20 minutes.
Workout 2: Warm up with a 5 minute walk. Alternate jogging for 60 seconds and walking for 90 seconds for a total of 20 minutes.
Workout 3: Warm up with a 5 minute walk. Alternate jogging for 60 seconds and walking for 90 seconds for a total of 20 minutes.
