The capabilities of the human body are quite amazing, but as with anything, the more time you take in preparing it for the events the better equipped you will be when participating. Below are some training programs and tips to assist you in preparation for your next event.
Start each session with a five minute walk. When you are able to run for 30 minutes you can increase the distance.
|Week||Run||Walk||Repeat||Times / week|
|1||2 min||3 min||6 times||3|
|2||3 min||3 min||5 times||3|
|3||5 min||2 min||4 times||3|
|4||7 min||3 min||3 times||3|
|5||8 min||2 min||3 times||3|
|6||9 min||1 min||3 times||3|
If you can run at least 4km at a steady pace and are looking for a challenge, follow the below:
Easy = faster than a walk
Moderate = 50-60% of effort
Fast = 80% + effort
|Week||Session 1||Session 2||Session 3||Total|
|1||6km easy||30 min walk||6 km mod||12km + walk|
|2||6km easy||6km easy||8km mod||20km|
|3||6km easy||6km fast||10km mod||22km|
|4||km easy||6km uphill + downhill||10km easy||24km|
|5||6km easy||6km easy||Race Day|
Running tips tricks
1. Land mid-foot - most runners have a heal strike, this places the foot out in front of the runner. Try to land your foot under your body, a mid-foot strike.
2. Hand control – at your waist, a 900 angle in a relaxed position.
3. Posture - look ahead, chin up and shoulders back. Don’t slump throughout your run.
4. Relax – feel relaxed through the shoulders, once fatigued people tend to pull their shoulders up, doing this uses the same muscles that help you breathe!
5. No bouncing– keep your stride low to the ground to avoid wasting energy with upward movements.
Studies show that up-tempo music makes you run faster which can interfere with your race pace. Instead, compile a playlist of upbeat, but NOT heavy beat, music that won’t interfere with your foot strike.
- Snow Patrol – Chasing Cars
- MGMT – Electric Feel
- Mylo – In my arms
Such as “I want to run the whole 10km in 6 weeks time” or “I want to beat last year’s finishing time”. This keeps you motivated throughout your training and during the event.
Before the race eat what you would normally eat before training. Don’t change things on race day!