You will hear a running coach called Liz talking about training programs for beginners and her local running club.
First, you have some time to look at questions 11 to 14.
Now listen and answer questions 11 to 14.
Hello, I'm Liz Fuller, a coach at Compton Park Runners Club.
If you're considering taking up running, today's episode should help you get started.
You'll find plenty of online plans designed to take beginners gradually towards a 5km run.
Many are well structured.
People of every age use them, and they're popular because the instructions are straightforward and the workload isn't extreme.
Even so, one standard plan cannot suit everybody.
Someone with a health issue such as asthma or a heart condition may need a program adjusted to their circumstances because most plans assume average health and fitness.
They also offer little individual support.
If a runner has a question about a personal difficulty, there may be nobody available to answer it.
Here are two suggestions I give beginners.
You may have heard that you should move extremely slowly until you become fitter, but going too slowly can actually hold back improvement.
Choose a pace that feels manageable, record your time, and try to improve it gradually.
I also recommend listening to music.
It distracts you from tiredness and helps you settle into a rhythm.
That is often more useful than running with a friend, since beginners can become competitive.
Whether you train in the morning or evening is a personal choice.
Consistency matters more.
At the start, two runs each week are sufficient.
Before you hear the rest of the talk, you have some time to look at questions 15 to 20.
Now listen and answer questions 15 to 20.
People delay joining our club for several reasons.
They may lack confidence, believe they dislike running, or struggle to make time.
Sari joined two years ago when she was 40.
She had enjoyed running at school, but she doubted whether she could keep up and feared being the slowest person in the group.
The friendly welcome soon removed that concern.
He simply disliked the idea of running.
A friend eventually persuaded him to try one introductory session, and now he attends every week, even though his job is demanding.
Leo's obstacle was his schedule.
He thought a weekly commitment would be impossible to fit around work.
When work became particularly stressful, however, he tried the club.
Running now helps him relax, and he looks forward to each session.
Mark had never regarded himself as athletic.
After retiring, he decided that completing five kilometers would be a worthwhile challenge.
His real difficulty was confidence.
It took him months to contact us.
Once he discovered other beginners of a similar age, he felt reassured.
My own progress wasn't effortless either.
I entered my first marathon at 37 after having two children.
My husband had completed marathons for years, but I had never imagined joining him in one.
So it wasn't a lifelong ambition, and he didn't pressure me.
I finished in four hours, although halfway through, I came very close to giving up.
The spectator's encouragement was what kept me going.
Registering for an event can give new runners a useful target, whether the distance is 5 or 25 kilometers.
My first 10-kilometer race came after six months, and it was harder than I expected, so I wouldn't advise copying that.
After you have trained for a few weeks, though, it is worth signing up for a five-kilometer event scheduled a couple of months later.
A few people race after only several practice runs, but most beginners should allow longer.
Well, I hope that's given you enough to…
That is the end of part two.
You now have one minute to check your answers to part two.
