The British 10K London Run 2014 Runner s Pack
Welcome to Team SANE! Thank you for your inte in running the 2014. We re delighted to have you on board! In this pack you will find a helpful guide to running the British 10K we ve even included some sample training schedules for you to try! At the back of the pack you ll find a materials order form. Take a look, and return it to us if you would like any material to help with your fundraising. Here are a few important pieces of information to remember about this year s race: The date of the race is 13 th July 2014 at 9:35am. The minimum sponsorship to be raised is 250. However, we ve found in the past most people raise in excess of this. You need to be able to complete the race in two hours or less. You must be at least 15 years of age on the day of the race to participate. Fundraising Tips To help you achieve your fundraising goals, we can provide you with a fundraising pack, full of useful hints and tips. Please also take a look at our website for inspiration: www.sane.org.uk/how_you_can_help/fundraise The best way to start fundraising is through JustGiving. It s to use; donations to come directly to SANE; and they reclaim Gift Aid on our behalf. Visit www.justgiving.com to set up your page. Use social media to let everyone know what you re doing. If you re on Twitter, follow @charitysane and the event @thebritish10k. You can also use the hashtag #British10K. If you have any questions or would like more information, please contact Rachel Smith. Email rsmith@sane.org.uk or telephone 020 7422 5544. Thank you once again for joining Team SANE! Good luck with your fundraising and training.
First Time Runners If this is the first time you ve taken on a running challenge, don t worry. 10K is one of the most popular distances, and you ll find a lot of help and advice to guide you. Here are five simple tips from Runner s World to help prepare for your first 10K run: Set your target It might be a time, it might be to improve your fitness, or it might be to raise 500 for SANE. Whatever your target, drive yourself forward and get into the spirit of the race. ing Make sure you follow a training schedule suitable for your ability. Remember to include and recovery time, which is important to make sure you don t end up fatigued or injured. We ve included some sample schedules in this pack to get you started. ing Tweaks Try varying your training. Take on long, slower runs if you know you can run a longer distance you will feel more confident. Running uphill helps maintain posture and improves your sprint. Make a change Running isn t the only way to train. Swimming, going to the gym or cycling are also great ways to improve your fitness level. Race preparations When race day is approaching, try to familiarise yourself with the route. Drink 2 litres of water the day before the race to keep yourself hydrated, and remember nerves are normal! On the day Harness the enthusiasm of the crowd! There will be many people cheering you on and wishing you well, including SANE. We know you can do it, and will be waiting to congratulate you at the finish line.
Tips from the organisers Here are a few things to keep in mind from the British 10K organisers. Even if you ve run the race before, it s important you have as much information as possible about this year s challenge: Ensure that you have done enough training to finish the British 10k London Run within two hours, once you have crossed the start line. Make sure you arrive in good time. Baggage bays open at 8am, and the best time to arrive is between 8am and 8:30am. As the baggage bays will be crowded, read and study the event programme beforehand to see the layout. Quickly drop off your bag and make your way to the start in time for 9:05am. If the weather is hot, reduce the amount of alcohol you consume leading up to the race, and arrive at the baggage bays hydrated. Wear your race number on your chest and ensure it is clearly visible. This will ensure that you can be photographed, and are able to find any official photographs of you. Do not run the race with any form of personal musical head set. This is very important because if an emergency vehicle needs to get to a runner for any reason and approaches from behind, you will need to be able to hear the sirens and move to one side. As you approach the finish line smile for the camera! To read the full list of race tips visit: www.thebritish10klondon.co.uk/37/race-tips
Race Preparation In preparation for taking on the British 10K, two of the most important things to keep in mind are nutrition and training. We ve put together some helpful tips to get you started in these areas. Nutrition: Livestrong.com recommends maintaining a balanced diet. Not eating before a run will cause you to run out of energy, and eating too much can make you feel ill. Eating a mix of lean proteins, fruit, vegetables and carbohydrates will help prepare your body and store energy. Carbohydrates should take on a more exaggerated place in your diet so pasta, potatoes and rice should be the focus of your meals. After finishing your race or training, it s important to eat a carbohydrate based meal as soon as you can to help replenish your body. Hydration is extremely important. Remember to drink lots of water, and add in energy drinks or diluted juice when you run if you wish. Remember to drink regularly and before you are thirsty. Avoid caffeine and alcohol. ing Schedules: A training schedule is crucial to ensure you re ready for race day. We re put together a series of guides from Running Planet to help you create your own. These guides will give you a basis to start your training, whether you re a frequent or first time runner! Please note: The following training schedules are designed for healthy adults. It is advisable for anyone with concerns to consult their GP first. Remember these are guides and not strict rules, so adjust them to fit your abilities and schedule. SANE cannot be held responsible for any injuries sustained while using these training schedules.
12 Week 10K ing Schedule for Beginner Runners Week Day 1 Day 2 Day 3 Day 4 Day 5 1 2 3 4 5 6 Run 30 minutes alternating between 5 minutes and 1 minute at 5K or a hard 4 x 800 meter s at 5K or hard. Run 400 meters between each hard 5 x 800 meter s at 5K or hard. Run 400 meters between each hard 6 x 100 meter steep hill s at what feels 3K or very hard. You actual will be slower due to the incline. Run down the hill to recover. Use a treadmill if necessary 3 x 1200 meter s at 10K or moderately hard. Run 400 meters between each 8 x 100 meter steep hill s at what feels 3K or very hard. You actual will be slower due to the incline. Run down the hill to recover 4 x 400 meter s at 3K or very hard. Run 400 meters between each hard 6 x 400 meter s at 3K or very hard. Run 400 meters between each hard 16 minutes alternating between 1 minute at 3K or very hard and 1 minute 8 x 400 meter s at 3K or very hard. Run 400 meters between each hard 20 minutes alternating between 1 minute at 3K or very hard and 1 minute Run 2 x 800/1200 meter compound sets. Run the 800 meter segments at 5K or hard and the 1200 meter segments at 10K or moderately hard. No between segments. for 2 minutes between each compound set. Day 6 Day 7 20 minutes at tempo 25 minutes at tempo 7 miles. Run the first at and the last 1 mile at 10K or moderately hard
7 4 x 1200 meter s at 10K or moderately hard. Run 400 meters between each 18 minutes alternating between 2 minutes at 3K or very hard and 1 minute 30 minutes at tempo 8 2 x 2400 meter s at 10K or moderately hard. Run 400 meters between each Run 1 x 200/800/1600 meter compound set. Run the 200 meter segment at all out, the 800 meter segment at 5K or hard and the 1600 meter segment at 10K or moderately hard. No between segments 8 miles. Run the first 7 miles at and the last 1 mile at 10K or moderately hard 9 3 x 1600 meter s at 10K or moderately hard. for 2 minutes between each 21 minutes alternating between 2 minutes at 3K or very hard and 1 minute 35 minutes at tempo 10 4 x 1600 meter s at 10K or moderately hard. for 2 minutes between each Run 2 x 200/800/1600 meter compound sets. Run the 200 meter segment at all out, the 800 meter segment at 5K or hard and the 1600 meter segment at 10K or moderately hard. No between segments. for 2 minutes between each compound set 9 miles. Run the first 7 miles at and the last 2 miles at 10K or moderately hard 11 5 x 1600 meter s at 10K or moderately hard. for 2 minutes between each 16 minutes alternating between 3 minutes at 3K or very hard and 1 minute 40 minutes at tempo 12 2 x 3200 meter s at 10K or moderately hard. for 2 minutes between each 2 x 1600 meter s at 10K or moderately hard. Run 400 meters between each Race Day!
12 Week 10K ing Schedule for Intermediate Runners Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 1 2 3 4 5 6 Run 32 minutes alternating between 3 minutes at an and 1 minute at 10K or moderately hard Run 40 minutes alternating between 3 minutes at an and 1 minute at 10K or moderately hard Run 3 x 1600 meter s at 10K or moderately hard. Run 400 meters between each Run 8 x 100 meter hill s up a steep hill at what feels like a very hard. Run down the hill. No other recovery Run 2 x 2400 meter s at 10K or moderately hard. Run 400 meters between each Run 10 x 100 meter hill s up a steep hill at what feels like a very hard. Run down the hill. No other recovery at at at at at at Run 4 x 800 meters at 5K or hard. Run 400 meters between each hard. Run 8 x 400 meter s at 3K or very hard. 1 minute between each Run 6 x 800 meters at 5K or hard. Run 400 meters between each hard. Run 2 x 800/1200 meter compound sets. Run the 800 meter segments at 5K or hard and the 1200 meter segments at 10K or moderately hard. No between segments. 2 minutes between each compound set Run 20 minutes alternating between 30 seconds at 3K or very hard and 30 seconds Run 8 x 2 minute s at 3K or very hard. Run 2 minutes between each hard or or or or or or 20 minutes at tempo or moderate 25 minutes at tempo or moderate 7 miles 30 minutes at tempo or moderate
7 Run 4 x 1600 meter s at 10K or moderately hard. Run 400 meters between each at Run 3 x 800/1200 meter compound sets. Run the 800 meter segments at 5K or hard and the 1200 meter segments at 10K or moderately hard. No between segments. 2 minutes between each compound set or 8 miles. Run the first 7 miles at and the final mile at 10K or moderately hard 8 Run 2 x 3200 meter s at 10K or moderately hard. Run 400 meters between each at Run 30 minutes alternating between 30 seconds at 3K or very hard and 30 seconds or 35 minutes at tempo or moderate 9 Run 5 x 1600 meter s at 10K or moderately hard. Run 400 meters between each at Run 3 x 800/1600 meter compound sets. Run the 800 meter segments at 5K or hard and the 1600 meter segments at 10K or moderately hard. No between segments. 2 minutes between each compound set or 10 miles. Run the first 9 miles at and the final mile at 10K or moderately hard 10 Run 5 x 1600 meter s at 10K or moderately hard. Run 400 meters between each. After the final run 800 meters at 5K or hard with no recovery at Run 1 x 400/800/2400/800/400 meter compound set. Run the 400 meter segments at 3K or very hard, the 800 meter segments at 5K or hard and the 2400 meter segment at 10K or moderately hard. No or recovery between the segments. or 40 minutes at tempo or moderate 11 Run 6 x 1600 meter s at 10K or moderately hard. Run 400 meters between each. After the final run 800 meters at 5K or hard with no recovery at Run 21 minutes alternating between 1 minute 5K or hard and 2 minutes at 10K or moderately hard or 12 miles. Run the first 10 miles and the final 2 miles at 10K or moderately hard 12 Run 5K at 10K or moderately hard at Run 3 x 1600 meter s at 10K or moderately hard. Run 200 meters between each Race Day!
10K ing Schedule for Advanced Runners Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 1 2 3 4 5 6 or or or or or or Run 42 minutes alternating between 5 minutes and 1 minute at 5K or hard 3 x 1600 meter s at 10K or moderately hard. Run 400 meters at between each hard 4 x 1600 meter s at 10K or moderately hard. Run 400 meters at between each hard Run 8 x 100 meter hill s up a steep hill. Run at what feels like a very hard. Run down the hill for recovery. No other recovery 5 x 1600 meter s at 10K or moderately hard. Run 400 meters at between each hard Run 10 x 100 meter hill s up a steep hill. Run at what feels like a very hard. Run down the hill for recovery. No other recovery at at at at at at 4 x 800 meter s at 5K or hard. Run 200 meters between each. Then run 4 x 200 meter s at full but relaxed and controlled speed. Run 100 meters at between each 200 meter 8 x 400 meter s at 3K or very hard. Run 200 meters between each. Then run 6 x 200 meter s at full but relaxed and controlled speed. Run 100 meters between each 200 meter 2 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard and the 1200 meters at 10K or moderately hard. No between components. for 2 minutes between each compound set. 3 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard and the 1200 meters at 10K or moderately hard. No between components. for 2 minutes between each compound set. Run 20 minutes alternating between 30 seconds at 3K or very hard and 30 seconds Run 8 x 2 minute s at 3K or very hard. Run 2 minutes between each hard at at at at at 7 miles at 30 minutes at tempo or moderate 7 miles 35 minutes at tempo or moderate 8 miles 40 minutes at tempo or moderate
7 or 5 x 1600 meter s at 10K or moderately hard. Run 400 meters at between each hard at Run 2 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard, the 800 meters at 5K or hard and the 1600 meters at 10K or moderately hard. No between segments. 2 minutes between each compound set. 7 miles at 10 miles. Run the first 9 miles and the final mile at 10K or moderately hard 8 or 2 x 3200 meter s at 10K or moderately hard. Run 400 meters at between each hard at Run 30 minutes alternating between 30 seconds at 3K or very hard and 30 seconds 8 miles at 45 minutes at tempo or moderate 9 or Run 10 x 100 meter hill s up a steep hill. Run at what feels like a very hard. Run down the hill at 10K or moderately hard for recovery. No other recovery at Run 3 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard, the 800 meters at 5K or hard and the 1600 meters at 10K or moderately hard. No between segments. 2 minutes between each compound set. 8 miles at 12 miles. Run the first 10 miles at and the last 2 miles at 10K or moderately hard 10 or 6 x 1600 meter s at 10K or moderately hard. Run 400 meters at between each hard at Run 1 x 400/800/2400/800/400 meter compound set. Run the 400 meters at 3K or very hard, the 800 meters at 5K or hard and the 2400 meters at 10K or moderately hard. No between segments. 9 miles at 50 minutes at tempo or moderate 11 or 3 x 2400 meter s at 10K or moderately hard. Run 400 meters at between each hard at Run 20 minutes alternating between 30 seconds at 3K or very hard and 30 seconds at tempo or moderate at 1. Run the first 11 miles at and the last at 10K or moderately hard. 12 or Run 5000 meters at 10K or moderately hard at 3 x 1600 meter s at 10K or moderately hard. Run 400 meters between each hard at Race Day!