2015 Henham 10K
Beginner Runners’ 10K Training Schedule
The 10K (6.2 miles) distance is
very popular with beginner runners, especially those who have done a 5K race,
so here is some help towards getting fit for the Henham 10K Fun Run on Sunday 07th
June 2015.
Below is an eight-week training
schedule to help get you to the finish line. You have until Monday 13th April to
begin your early preparations, before you need to start the eight-week 10K training
schedule.
For people living in or close to Henham, the Omega Club provides an ideal
opportunity for you to train in company as well as introducing variety to your
schedule by using a selection of planned routes that specifically build up to
the 10K. The Omega Club starts Monday 30th March at 6pm for walkers and 6.30 for runners - meeting point is outside The Cock pub
Notes about the schedule:
Tuesdays and Fridays: Tuesdays and Fridays are rest days. Rest is critical to your
recovery and injury prevention efforts, so don’t ignore rest days. Your muscles
actually build and repair themselves during your rest days. So if you run every
day without taking days off, you won’t see much improvement.
Mondays, Thursdays and Saturdays: After you warm up, run at a comfortable pace
for the designated mileage. Make sure you cool down and stretch after your run.
Wednesdays: Do a cross-training (CT) activity (cycling, swimming) at easy to moderate effort for 30 to
40 minutes. If you’re feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps
loosen up your muscles. Or, you can do a run/walk combination.
If most of your runs are on the
road, and you’re not sure how far you run, you can figure out the mileage by
using web-sites such as mapmyrun.com You can also either use a pedometer
or drive the route in your car beforehand and measure the mileage using your
car odometer.
Note:
You can switch days to accommodate your schedule. So if you’re busy on
another day and prefer to workout on a Tuesday or Friday, it’s fine to swap a
rest day for a run day.
Beginner Runners’ 10K Training
Schedule
|
Week
|
Mon *
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
|
13 Apr
|
1½ mile run
|
Rest
|
CT or Rest
|
1½ mile run
|
Rest
|
2 mile run
|
25-30 min EZ
|
|
20 Apr
|
2 mile run
|
Rest
|
CT or Rest
|
2 mile run
|
Rest
|
2½ mile run
|
25-30 min EZ
|
|
27 Apr
|
2½ mile run
|
Rest
|
CT or Rest
|
2 mile run
|
Rest
|
3 mile run
|
30-35 min EZ
|
|
4 May
|
2½ mile run
|
Rest
|
CT or Rest
|
2 mile run
|
Rest
|
3½ mile run
|
35 min EZ
|
|
11 May
|
3 mile run
|
Rest
|
CT or Rest
|
2½ mile run
|
Rest
|
4 mile run
|
35-40 min EZ
|
|
18 May
|
3 mile run
|
Rest
|
CT or Rest
|
2½ mile run
|
Rest
|
4½ mile run
|
35-40 min EZ
|
|
25 May | 3½ mile run
|
Rest
|
CT or Rest
|
3 mile run
|
Rest
|
5 mile run
|
40 min EZ
|
|
1 Jun
|
3 mile run
|
Rest
|
CT or Rest
|
2 mile run
|
Rest
|
Rest
|
Henham-10K Run!
|
* NB:
Omega Running Club start date Monday 30th March
|
|
