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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.