Couch to 5k - week 4

Week 4

For the runs in Week 4, you will begin with a brisk 5-minute warm-up walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2 ½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

Week four is where the running starts to get really difficult. I actually felt like I started to experience what it is like to do some "proper" running rather than the very short bursts we'd been doing up to now.

On run one of this week I had misunderstood how many runs there were in the session, we did three minutes, followed by five minutes and then three minutes, at which point I thought we'd finished and I started to figure out the best route home at which point the woman, who I absolutely detest, by the way, chirped back up and said I'd got to do another five minutes. I was absolutely devastated. I spent the 30 seconds before the running section started completely inconsolable, I kept repeating over and over that I couldn't do it and it was impossible. I started up and I did actually manage it, which I was really proud about. The sense of accomplishment at completing something really difficult overrode any pain or discomfort that I felt when I was out there. I think this was the first time I’d come across a mental challenge where it was mind that was letting me down rather than my body. This may be more difficult than the physical challenge.

Couch to 5k - weeks 1 to 3

Week 1

For the runs in Week 1, you will begin with a brisk 5-minute warm-up walk, then you will alternate 60 seconds of running, with 90 seconds of walking, for a total of 20 minutes.

Week 2

For the runs in Week 2, you will begin with a brisk 5-minute warm-up walk then you will alternate 90 seconds of running, with 2 minutes of walking, for a total of 20 minutes.

Week 3

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

A couple of months ago I heard a colleague speaking to another colleague about running, he said that he was a former runner and he used to really enjoy it. The key thing he said was that the first few weeks would be difficult but, within a couple of weeks you’d really begin the feel the benefit. I’m not usually susceptible to the power of suggestion like that which is why I never have any idea what the radio or television ads are actually trying to get you to buy, but for some reason this really resonated with me. I’m not sure what it was, maybe I was feeling a bit down or having a fat day, but I just decided that I’d go for it. My colleague went on to say that he felt that the best way to get into running was interval training where you walk a bit and then run a bit to stop you overdoing it and he suggested a couch to 5k app which would give you a running plan to help you build up into a proper runner

I went home that night and downloaded the NHS couch to 5k app, I was surprised that there were literally hundreds of choices so  plumped for this one as it seemed the most ‘official’. I set off my first “run” which was a five minute warmup, followed by 60 seconds of running, then 90 seconds of walking repeated for 20 minutes and then a five minute cool down walk. The app is narrated by a selection of famous voices, I chose Jo Willey, who tell you when to walk, when to run and give you ticks and encouragement as you go along. I don’t know how I managed it, but I did the perfect route which took me to my front door at the end of the cool down. I found it really hard, especially on the middle few running sections but I managed to run the whole time that the app instructed me to run and I had a huge sense of achievement once I’d finished.

The first couple of weeks were difficult at first, but I found I was very quickly able to do things which to start with I found really almost impossible. I also feel really good in myself, which is an added bonus. I’m definitely going to keep going with the programme and see how far I get through.

Chicken update

During the exam...

I'm currently experiencing a very strange and uncomfortable feeling. At this precise second my AS students are sitting their AS law exams. It's the first "real" exam. We're had dozens and dozens of practice tests in exam conditions which they were threatened, bullied and bribed into working for but everyone always knew it didn't really "matter" and they were never really "alone" with it. Today it really matters and they are completely on their own.

4 minutes in -they should have read the paper and be half way through question 1

I always struggle when looking up and down at their little face staring up at me whilst they are sitting in the exam hall ready to start. I feel that I am personally responsible for this torment and what I see is that they are begging me to help them, like I always promised I would but this time I can't.

10 minutes in - finishing question 1, starting question 2 

I've been second guessing myself for days, I've done this a fair few times now and I know that I know my stuff but my confidence in my convictions has all but gone. I'm constantly thinking "what if, what if, what if". I know from experience that the thoughts and feelings I am feeling is similar to those of the students right now. The difference is that I can't do anything about the outcome now and my students can do everything about it.

18 minutes in - last few seconds on question 2 

I have to ask myself what I ask the students. Can you look yourself in the eye in the mirror and honestly say that you did everything you could? Then you can do nothing more and whatever the outcome you can feel proud of your achievement. Only time will tell if it was really enough.

90 minutes completed - End of the exam

I spoke to the students as they came out of the exam hall, lots of smiles. Apparently it was exactly as we'd told them and one student said "you know Miss, you're a really good teacher", the tone tells me that this exam has changed his opinion from earlier. Hopefully he'll still be saying this when he gets his results!

How we use video technology in the teaching of A level and BTEC law in post 16 environment

My YouTube channel

I've been investing a fair amount of time recently in producing revision videos for YouTube. My grand summer plan is to get the videos sorted for all of the topics I teach.

Instead of posting each video here which, if you're not a law student is not going to be terribly exciting, I've decided just to link to my YouTube channel. It includes all of the videos as I put them on, as well as some weird and wonderful Youth Club stuff as well as videos of chickens, which everyone likes.

My YouTube Channel can be found here.

I'm a trainee teacher and I need help...

I've been at this teaching thing for four years now and I've learnt more in that time than I have in the rest of my life combined. I've also made more mistakes than at any other time.

Training to be a teacher is far more difficult than I think anyone ever imagines it to be. We've all been taught by a wide range of teachers who influence the practitioner that we become. We've had a "bad" teacher who is really struggling and we vow never to make the same errors as them. We also have the "good" teachers who make it all look effortless and they are the ones who lead us to the conclusion that we too can be like them.

I'm not expert teacher and I regularly make mistakes but I do want to contribute some answers for the benefit of trainee teachers and newly qualified teachers to reinforce that you are not alone in the struggles that you're having.