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On Your Marks...
Katie White, female winner of all three Babcock 10k races last year, gives you a head start with her 10 week training programme.
We give you the first 5 weeks of the beginners’ programme which has three runs a week, each separated by rest days. Rest days don’t need to be completely inactive.
The runs on Tuesdays and Thursdays are shorter than at the weekend and aim to reduce the need to take walking breaks. On Saturdays the aim is to gradually increase the total time you spend active to build up endurance so that you are able to complete 10K. All the runs are based on time rather than distance so all you need is a watch.
Week 1
All the sessions have short periods of running with walking breaks. Try to keep moving continuously and maintain a brisk walking pace in between the running – you should still be able to recover enough to be able to run again.
Week 2
The length of time spent running is slightly longer. Hopefully you are starting to get in to a regular routine and have found a suitable time in the day where you can prioritise running. If you can try to find people to run with this will make it easier & more enjoyable.
Week 3
The amount of time running continues to increase. It’s a good idea to think about what shoes you are wearing, they should be well fitting, comfortable trainers, ideally designed for running to avoid any risk of injury. If you are unsure, visit a sports shop for advice.
Week 4
On Saturday this week try to complete a parkrun (www.parkrun.org.uk) – a 5k timed run. Try to run the whole distance and only walk if you really need to. It is better to start slowly and gradually increase your pace if you can. If you can’t attend a parkrun try and run 5k by yourself and record how long it takes.
Week 5
On Saturday the aim is to spend 1 hour running. There will be days you find the training difficult, don’t worry, everyone has bad days. Try to complete the session as best you can, completing the run will make you stronger and prepare you physically and mentally for the race.
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Week 6
From now on, the runs on Tuesday don’t have any walking breaks but instead are made up of intervals of easier and faster paced running. The easier pace running should now be sufficient to allow you to recover enough to maintain the faster running sections.
Week 7
For the last few weeks of the plan there are no walking breaks in either the Tuesday or Thursday runs, but over the previous weeks you should have increased your stamina so that they are no longer needed. On Thursday, aim to run at a comfortable pace that you can maintain for the duration of the run without needing to slow down or walk.
Week 8
On Saturday the timed 5K run from Week 4 will be repeated. Compare your time and how you felt this week with your previous attempt; hopefully you will see some improvement.
The parkrun is also good practice for the race as you can get used to starting in a big group of people and not starting too fast. Also, try and wear what you plan to wear for the race to check that it is comfortable.
You can use your time from the 5K to get a good idea of the time and pace you can expect to run for the 10K, although remember that you probably won’t be able to maintain the same pace for 10K as you can for 5K, so double your 5K time and add 2-5 minutes to get a realistic target for the 10K.
Week 9
With just 1 week to go until the race, the longer run on Saturday is 1 hour running, which if you can do without a walking break or just a short walk, you will be able to complete the 10K with no problems.
Week 10
As it is just a few days until the race the aim of this week is to just do a little bit of running to ensure you are well rested and ready for the 10K on Thursday.
If you have been able to complete the previous weeks of the plan then you should be well prepared for the event and confident that you can complete 10K. Plan ahead so you don’t have anything to worry about on the day of the race.
Aim to arrive at the event early so you have plenty of time to get ready and have a short jog to warm up. Remember not to start too fast, start at a steady pace that you think you can maintain for the whole distance and if you are feeling good towards the end then you can increase your pace. Most importantly after all your hard work, enjoy the event.
Good luck