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| Ashtead 10k 2005, UK |
You can see that this plan is very simple and based on slow increases. This is because you are training your body to run and do not want to get an injury. The key to success is for you to run very slow, slow enough that you find all of the training reasonably easy and can complete it without walking, but if you went slightly faster you would start to get a labored breath. Your accomplishment is completing your workout without walking, not completing it very fast. Also this slow pace is in your fat burning zone. You should establish this speed and stick to it (using an app on your smart phone). Once you have completed the program you will then be ready for your next challenge, which will either be a longer run or completing the same distance in a faster time.
If you miss a session or week then just skip and do not try to make it up
Please read beginner running tips below the table.
Week
|
Run 1
|
Time
|
Run 2
|
Time
|
Week 1
|
5
|
5
| ||
Week 2
|
5.5
|
5
| ||
Week 3
|
6
|
5
| ||
Week 4
|
6.5
|
5
| ||
Week 5
|
7
|
5
| ||
Week 6
|
7.5
|
5
| ||
Week 7
|
8
|
5
| ||
Week 8
|
8.5
|
5
| ||
Week 9
|
9
|
5
| ||
Week 10
|
9.5
|
5
| ||
Week 11
|
10
|
5
| ||
Week 12
|
5
|
Your Event
|
Training and running Tips for your first 10km Run
1. Download an app on your smart phone that will tracks your runs. I recommend Nike+.
I also use Garmin (for all), Strava (cycling) or Mapmyrun. Add me to the one you use so I can see your progress and times.
3. Save your energy for the end of the run.
3. Warm up.
4. Cool Down and Stretch.
4. Regular postural exercises
5. Don't eat.
6. Drink lots of water.
7. Do not run every day.
8. Get a friend.
2. Smile and keep a regular breathing pattern.
With all exercise you should have a smooth regular breathing pattern. Ensure you fill and empty your lungs fully with each breath. Each breath should be over the same amount of steps. I take one breath in over 2 steps and one breath out over 2 steps. Some use 3 or 4.
3. Save your energy for the end of the run.
Take the run very slow, you should be able to chat comfortably on your run, work out this speed and stick to it using your mobile phone app that tells you your current speed. This is your aerobic zone. Don't start fast and slow down. I will write a blog on aerobic zones soon.
3. Warm up.
For your first 500 meters, walk then slowly increase to a jog. Gradually increasing your heart rate and warming up your muscles, this will decrease the chance of injury and increase recovery time. I will publish a video soon on a more detailed warm up
4. Cool Down and Stretch.
Slow down over your last 500 meters to bring your heart rate down gradually. Then spend 15 minutes stretching. Improving your range of motion will prevent injury and improve posture. This is as important as the running. As you increase the run distance the chance of injury is greater due to repetitive strain on your body. A good cool down and stretch will reduce the chance of injury and make you fitter. Fitness is not just how fast you can run, it's also posture, range of motion, balance and many other things.
4. Regular postural exercises
Nobody has perfect posture. Maybe one of your legs is stronger than the other, you might have tight hips, weak ankles, a twist in the spine. Whatever it is, the sooner you are made aware of these and are given an exercise program to balance these out, the better. This will prevent or get rid of knee and back pain which are the two most common pains runners get. A physio or good personal trainer can help you identify these.
5. Don't eat.
Run on an empty stomach. This is because you are training your body to burn fat to create energy and if you eat you will not burn fat but use the fuel from the food. More on energy systems soon.
6. Drink lots of water.
Drink more water than usual the day before and during the day of your run. Electrolytes are great to have just before the run. These replace the salt that you will lose from sweating as well as increase water absorption. I will add a blog on how to make your own electrolytes soon.
7. Do not run every day.
And don't run two days in a row. Your body is new to it. Run twice a week and on the other days do either Yoga, Pilates, go for a swim, cycle or spend the time making nutritious food. Do not run if you have knee pain, see a physio on contact me for advise.
8. Get a friend.
Convice a friend to do the event with you and train together. You will have more motivation to train if you have made a time to do it, and you can work towards something together.
