10km challenge for experienced runners

Transcription

1 10km challenge for experienced runners Congratulations on committing to a 10kAnyWay running challenge. Setting yourself a goal is a good way to start making exercise a regular part of your life and achieving the challenge gives you a real mental boost to go with healthy eating, weight-management and toned muscles! Whether you re a runner but haven t yet run 10km, or you ve already run 10km and are looking for something more challenging, there is something for you here. Bold black heads are sub head level 1 and red heads are sub head level 2. The week headings in different colours are sub head level 3. Happy with 10km? If you have already run the 10km distance, think of ways to push yourself out of your comfort zone. Phone: support@vavista.com 1 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

2 Here are some ideas. Sign up to do a charity 10k run with friends and get into regular training to make sure you are fit and ready Challenge yourself to improve on previous times for the 10km distance You may be happy running on paths or roads but have you tried running off-road? It s tougher but has huge benefits for your joints as it is lower impact and the uneven ground is great for proprioception improving stability around joints, which reduces the risk of injury in the future Have you tried hill or fell-running? It s another way to push yourself out of your walking comfort zone Commit to running a total of 10km spread through each week or in one hit every weekend. Now set yourself a goal that pushes you out of your comfort zone and will give you a real sense of achievement when you accomplish it. Ideally, find a friend someone to get you out of the door when it s cold and wet and who will make the challenge more fun. Never run 10km? So you re a runner but haven t run a full 10km. No worries. The programme that follows will take you comfortably up to 10km, building stamina and increasing fitness as you go. Each week has 3 running sessions. You ll start your programme by building up a mixture of walking and running and then gradually do more running. You ll develop an understanding of different running speeds and your stamina to go the distance will increase as the weeks progress. Walk-run This is a strategy for many new runners and involves breaking up the race into periods of running then walking. For example, 8min run 2min walk repeated. Easy or recovery runs During an easy run you should feel relaxed. You should be breathing comfortably and be capable of holding a conversation throughout the run. If you re a new/novice runner then you ll probably be questioning whether any runs feel easy and holding a conversation may feel impossible. Slow down, walk if necessary and control your effort. Phone: support@vavista.com 2 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

3 Steady runs These are the staple runs in your repertoire. Steady runs build the aerobic base that acts as the foundation for the rest of your training. Conversations are still possible at this pace but in sentences rather than long gossip. Threshold or tempo runs Running at threshold pace is about running under controlled discomfort and is great for improving your running economy. You will find them slightly uncomfortable and they ll require concentration but they are well worth the effort. You ll only be capable of uttering a few words as you run. As you get fitter and more experienced you ll learn how to find your own threshold pace and this will change the fitter, stronger and faster you get. Phone: support@vavista.com 3 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

4 Your 12-week plan WEEK 1 - HERE WE GO! Run 15min easy Walk 5min brisk, run 15min easy, walk 5min brisk Run 25min easy, walk 5min brisk WEEK 2 Walk 5min brisk, run 20min easy, walk 5min brisk Run 15min easy Run 25min easy WEEK 3 Run 20min easy Run 20min easy, walk 5 min a bit faster, 5min walk Run 30min easy Phone: support@vavista.com 4 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

5 WEEK 4 Run 20min easy Run 5min easy, (run for 1min fast, 2min walk) x4, 5min walk Run 35min easy WEEK 5 Run 20min easy Run 20min easy, (run 3mins tempo, 2mins walk/jog recovery) x5, 6min walk Run 40min easy WEEK 6 Run 25min easy Run 10min easy. (4min tempo running, 2min walk/jog recovery) x5. Run 8min easy Run 45min easy Phone: support@vavista.com 5 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

6 WEEK 7 Run 25min easy Run 10min easy. (4min tempo running, 3min walk/jog recovery) x3. Run 10min easy Run 50min easy WEEK 8 Run 30min easy 10 mins easy jog: Hill: 5x30secs up hill, jog/walk down to recover. 10mins easy running Run 55mins easy WEEK 9 Run 30min easy 10 mins easy jog, (5mins tempo running, 3min walk/jog recovery) x4, 10mins easy running Run 60mins easy Phone: support@vavista.com 6 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

7 WEEK 10 Run 25min easy 10-mins easy jog: Hill: 8x30secs up hill, jog/walk down to recover. 10mins easy running Run 60mins easy WEEK 11 Run 20min easy 10 mins easy jog, 3x 3mins tempo running, with 2mins walk recovery. 10mins easy running Run 55mins easy WEEK 12 Rest day Run 15min easy 10 mins easy running, 3x 2min tempo run, 2min jog recovery. 10mins easy running Rest day 10mins easy run Race day Best of luck!!! Well deserved rest day!!! Phone: Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015

8 My 10kAnyWay training log My 10kAnyWay challenge is... Week Sessions completed Comments Congratulations! You have completed your 10kAnyWay running challenge. Remember to share your chosen challenge with us all your highs and lows of training, your challenge date and how you get on photos too please! We can help publicise your event to raise money for charity or link you up with others undertaking the challenge. Let us know when you have completed it and we will send you a 10kAnyWay certificate. Complete a 10k challenge in 3 different ways and win a 10kAnyWay gold medal. #10kAnyWay. Phone: support@vavista.com 8 Vavista Ltd, Lysander House, Bristol BS10 7TQ VavistaLife 2015