BEVERLEY 10K - 8 WEEK TRAINING PLAN

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1 BEVERLEY 10K - 8 WEEK TRAINING PLAN for BEGINNERS & IMPROVERS (edited version of articles by Andy Tate, Beverley AC Chairman, previously published in the local press) INTRODUCTION Last year s Beverley 10K and Fun Run were a huge success with over 1400 runners participating in the two events. Entry levels were easily the best recorded since Beverley Athletic Club first promoted the races back in Its growing popularity cannot be attributed to one reason alone, but I m sure is due to a number of issues. From the feedback we receive the main points are: Well marshalled and organised event, Scenic course, It is accessible to all abilities, Family atmosphere Good prizes, Quality memento (this year quality t shirt). It is clear from last year that over 70% of the entrants were not members of running clubs, and that many have previously found this series of articles in the local press very helpful. Starting next week I will again provide an 8-week training programme for the couch potato to be able to get around the 6¼ mile course. In addition, this year a training programme will be provided for those who perhaps ran last year and are looking to improve their performance or have a reasonable fitness level already. WEEK 1 (Mon 15 th March) The annual Beverley 10K is growing both in reputation, and in the numbers participating, and this year s event on Sunday the 9 th May is hoping to build further on last year s record entry of over 1000 runners. Andy Tate, Chairman of Beverley AC said there are many runners in the area who do not belong to a running club but run to keep fit and healthy, lose weight, or simply because they enjoy it. We wish to promote our event for all levels, from the race winner who will probably finish in just over 30 minutes to those who may take over twice this time This is the first in a series of weekly articles that will attempt to take you from a couch potato to a 10 kilometre (6.2 miles) runner within 8 weeks. This year we will also provide a training schedule for those who have a reasonable level of fitness or wish to better last year s time, and is based upon a sub 53 minute 10k. (8.5 minutes per mile) If you have not run in the past or done very little, the important thing to remember is to build up slowly. Why not set yourself a target this weekend! Take a reasonably brisk walk over a measured 6 miles and aim to halve this time less 6 minutes on the 9 th May. Your first week s training schedule is all about introducing yourself to running very gently. Too much at this stage could result in a strain injury that would put back your training by at least a couple of weeks. Follow the schedule below starting with 1 minute of slow running, followed by a minute of walking and continue for 20 minutes and try and convince a friend to run its more fun and will help you to stick at it. If you find the first week a little too difficult or alternatively too easy you can always amend the schedule slightly to suit your current level of fitness. But remember take it easy in these early stages and always consult your GP before you embark on any training programme.

2 Although the training days shown are the most preferable, because of your own circumstances and commitments (work, children etc.) you may have to juggle them around within the week. If you have the time you could use a rest day to cross train (i.e. a different activity such as cycling or swimming) Get into good habits - remember to always gently stretch your muscles before you exercise and afterwards to prevent stiffness keeping your body healthy and injury free, drink more water to keep yourself hydrated, and think about eating more healthily. We will cover these issues more in the next few weeks plus, running shoes and clothing, where to run, and lots more. If you feel 10K (6.2 miles) is beyond you, or you have children under the age of 15 who wish to run, then perhaps the 3K (1.75 miles) fun run is for you. Beverley Athletic Club meets every Wednesday night at 6.30pm at Beverley Leisure Centre and welcomes runners of all abilities. Just simply come along You have hopefully now taken the first step by changing your attitude to running Remember, start small and make it fun! Best of luck with your first week WEEK 1 Rest jog 1 min Rest jog 1 min Rest jog 1 min jog 2 min for 20 for 20 for 20 for 20 Rest jog 2 min Rest jog 2 min Rest jog 2 min jog 3 min for 30 for 30 for 30 for 35 WEEK 2 ( Mon 22 nd March) So how did your first week feel? were you able to stick to the plan, any aches and pains, are you feeling good and confident about yourself? The second week of the training schedule is simply about building upon your first week and gradually extending the amount of time you run compared to walking, and in addition the total time you are on your feet. And talking about feet now is the time to think about purchasing the most important item a runner needs a pair of running shoes. You don t have to spend a fortune a good pair can be obtained for less than 50. To ensure you spend your money wisely go to a specialist running shop, they will advise you on the best model available for your foot type and running action within your budget. The right shoe now will help overcome injury, blisters etc. in the future. We touched on the importance of stretching last week as yet another preventative way of trying to stay injury free. Warming up and cooling down exercises will not only reduce the risk of injury but also allow you to train more effectively and improve your performance over time. There are many stretches you can learn from your calf muscles, hamstrings and quads in your legs, to your back, arms, shoulder and neck in your upper body. Try and obtain further information on the techniques from leisure centres, health clubs or the many books on the subject. Perhaps the most important

3 advice is to feel the stretch, but not to an uncomfortable level, and hold for a few seconds without rocking or bouncing on the joint. You might now be getting to a stage where you want to know more about running and are becoming addicted to this means of keeping fit. There is a number of weekly/monthly running magazines available from newsagents that provide lots of useful help and advice for runners of all abilities. Best of luck with your second week, and remember we are concentrating on the time on your feet at this stage, not the distance you achieve. WEEK 2 Rest jog 2 min Rest jog 2 min Rest jog 3 min jog 3 min for 25 for 25 for 25 for 30 walk 1 min, walk 1 min, walk 1 min, walk 30 sec, Rest jog 4 min Rest jog 4 min Rest jog 4 min jog 3 min for 30 for 35 for 40 for 30 WEEK 3 (Mon 29 th March) The arrival of British Summer Time not only indicates that running conditions are generally far better but also you have the opportunity to get away from the roads and pavements you have had to endure during the dark winter months. In Beverley we are fortunate to have the Westwood, which offers a different terrain, gradients and pleasant scenery all the ingredients for enjoyable running. If you are able to get onto the Westwood you will find it beneficial for your joints as the impact is not as severe as the road. Hill work will help build up your stamina and muscle tone and being out in the countryside is far more pleasurable than having to dodge cars and pedestrians in the town. Sections of the Beaver Trail can also provide good off road running routes. I have indicated before that running is a very inexpensive way of keeping fit. Apart from your running shoes you can get away with the basics in terms of clothing. Specialist clothing is available however and you may wish to consider purchasing a pair of running shorts, vest and socks. The important point here is obvious, wear the right clothing for the conditions and from a psychological point of view some would say that if you feel good about what you are wearing you will run with more confidence. I hope you are finding the training schedule useful and looking forward to week 3. On some days you might find the hardest part is taking your first step out of the door but just remember how much better you felt afterwards!!.

4 WEEK 3 Rest jog 4 min Rest jog 5 min Rest jog 3 min jog 3 min for 30 for 30 for 40 for 40 walk 1 min, walk 1 min, walk 1 min, Jog 10, Rest jog 4 Rest jog 5 Rest jog 5 Walk 1 min, for 40 for 40 for 40 repeat WEEK 4 (Monday 5 th April) We are now approaching the halfway point in our training schedule and with it the end of the foundation stage. Hopefully by now you are able to run for short periods with walks in between and are looking forward to building upon this in the second half of the schedule. You may have heard of such terms as carbo-loading from runners in their build up to marathons. We do not need to be concerned with consuming large quantities of pasta at this stage but there are a few useful tips in terms of nutrition to run alongside our training schedule. A good, well balanced diet is probably the most important issue. Think about at work or at home always having fruit and a bottle of water available rather than a chocolate bar and coffee. Instead of red meat introduce more white meat and instead of chips and fried food give jacket potatoes, pasta and grilled food a try. Introduce more vegetables in to your diet and look at low fat options when you are next in the supermarket. These are just some simple, practical and achievable changes you can make without any major cost implications its more a case of how much you want to change your eating habits and whether you want to adopt a healthy eating lifestyle. As your training increases you may discover that you have a far greater appetite, this is a good sign but remember to eat wisely. By now some of you may be thinking ahead about the race and where the 10 kilometre race takes you. The race starts in the shadows of Beverley s most impressive landmark the Minster. The route then takes you out of Beverley through North Bar, turning immediately left onto York Road and into the Westwood area. After a few hundred yards there is a left turn again and then a moderate climb up Newbald Road through the heart of the Westwood to the first drinks station at 2½ miles. At the crossroads you will turn left and initially descend, then climb up to the crossroads (with traffic signals) at the edge of Walkington. From this point you head back to Beverley, taking a drink just before the four mile marker. The last one and a half miles are downhill and spectacular views of Beverley can be enjoyed when you reach the South-Western tip of the Westwood. The finish line is located in Wednesday Market and here you will receive a well earned drink and a quality T shirt to remind you of your achievement.

5 WEEK 4 Rest jog 5 min Rest jog 4 min Rest jog 5 min jog 5 min for 30 for 40 for 30 for 40 walk 1 min, jog 10 min, walk 1 min, jog 12 min, Rest jog 5 min Rest walk 1 min Rest jog 6 min walk 1 min for 40 repeat for 42 repeat WEEK 5 (Monday 12 th April) We still have a full month to go before the race - ample time to prepare yourselves and achieve your goal! This week's schedule continues upon the theme of increasing your running time and on Sunday you will hopefully be able to run for 20 minutes with a 1 minute walk in the middle. During these 21 minutes I expect you will have travelled over 2 miles - perhaps something you didn t think was possible last month. A date for your diary Sunday 2 nd May. Anyone looking for a confidence boosting run with others should join me at Beverley Leisure Complex (9.15am for a 9.30am start) and we will gently run a 5 mile route around Beverley, including an off road section on the Westwood. Showers/lockers are available for a charge of 1.10 WEEK 5 walk 1 min, walk 1 min, jog 8 jog 10 Rest jog 6 min Rest jog 6 min Rest walk 1 min walk 1 min for 30 for 40 and repeat and repeat walk 1 min, jog 12 min, Jog 14min jog 20 min, Rest jog 6 min Rest walk 1 min Rest walk 1 min walk 1 min for 42 repeat repeat jog 10 min

6 WEEK 6 (Monday 19 th April) Many of you will probably watch the London Marathon on Sunday and hopefully will find it inspiring - perhaps some are thinking about entering next year!! Staying motivated is a key factor with running and simply watching the London Marathon on TV can lead you to participating in future events. Other ideas include running for a charity or other good cause - this has encouraged me in the past, not just with training, but also on the race day itself. Try training on different routes and on changing terrain even if this means travelling in your car a few miles to a different area - I sometimes run to, or back from a destination to provide a new route. Reward yourself with a sauna, hot soak in the bath, or even a massage after a good workout. Finally running with others is fun and you can encourage and motivate each other. Above all running should be an enjoyment, not a chore, and these tips should help you not become stale with your training. I m sure many of you have had your cynics, wondering why you have taken up this crazy pastime. Comments such as it can t be good for your joints and running is not my idea of fun probably sound familiar to you. I trust you don t need convincing any more and you are all feeling the many benefits of running. WEEK 6 Rest run 15 walk 1 min, run 20 run 8 walk 2 Rest run 6 min Rest walk 1 min run 5 for 50 walk 2 min run 5 for 60 run 20 min, run 25 Rest walk 1 min Rest Rest jog 5 min run 15 walk 1 min and repeat run 35 or 4 miles WEEK 7 (Monday 26 th April) Hopefully on Sunday 2 nd May you will be able to join me at Beverley Leisure Complex, 9.30am prompt, to run approximately 5 miles around Beverley including the Westwood area. This is an ideal opportunity to test your progress and several members of Beverley AC will be present to ensure you are guided around the route at your own pace. Perhaps now is a good time to reflect on the progress you have made and if necessary to adjust your target time for the race. For some of you just getting to the finish line will be your target whereas for others the hour mark may be within your reach. It doesn t matter how long it takes you, marshals will be on the course until the final runner appears down Beverley s Toll Gavel and into the finish area in Wednesday Market.

7 WEEK 7 Rest walk 1 run 50 run 30 Rest min, run 9 Rest Easy run min for 50 for 30 or 5 miles from Beverley LC Rest run 35 min Rest run 40 Rest Easy run for 35 run 45 or 5 miles from Beverley LC WEEK 8 (Mon 3 rd May) For those of you have followed the training programme I hope you have found it to be a useful guide - obviously it is difficult to write a training programme for all your varying levels of abilities. In this last article we shall look at final preparations for the race and in particular some of the things you should not do. Firstly it is important to rest the day before the race and in the final training run on Friday to take it slowly - just remember its just like revising for a test or exam, you can t cram all the revising into the last couple of days. - have trust in all the training you have done over eight weeks. Don t eat within two hours of the race and don t try a new energy bar or drinks supplement, for example, if you haven t tried it during training - it may not agree with your stomach. You should however drink water during the morning particularly if it is a warm day. On the start line position yourself near the rear of the runners look for the notices indicating expected finishing times. This will ensure you do not hold up the faster runners, and more importantly will help you from starting too quickly. Pacing yourself around the course is crucial; so many runners in their first event become carried away with the occasion that they find they have run the first mile far too fast and are struggling by half way. Once the race has started remember to enjoy yourself. As you leave Beverley the crowds will encourage you and the first mile marker at the entry to the Westwood can be used as your initial indicator. Take short steps up Newbald Hill and remember to take a few sips of water at the drink stations. Shortly after the 4 mile marker the course descends back into Beverley and it is at this stage that you can think about pushing it a bit harder if you are feeling strong. Alternatively, if you are not feeling that strong just think to yourself that it s all downhill to the finish! After the finish don t forget to remove and hand in the timing chip from your shoe, collect your race memento (T Shirt) and take a drink from the nearby stand. The Leisure Complex also provide refreshments afterwards together with shower and changing facilities. Don t forget Sunday 2 nd May we have arranged a 5 mile training run from the Beverley Leisure Centre at 9.30am. All abilities welcome. Any queries please ring me on

8 All that remains to be said is GOOD LUCK and I hope you achieve your goals. WEEK 8 60 : easy 30 Rest run 40 Rest walk 1 min min jog Rest Race day jog 10 Rest run 50 min Rest run 45 Easy 35 min jog Rest Race day

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