10K TRAINING - A BEGINNERS GUIDE
Invented by humans some years ago for catching prey and escaping danger running has become popular again. Running is one of the best exercises known to man for improving health and fitness. It involves every
major muscle group and greatly improves the cardiovascular system. For weight loss, you’ll burn around
130 calories every 10 minutes depending on how fast you go.
If you can walk you can run!
Training for a 10K is not as difficult as you may think. It’s all about building up your stamina gradually and for this to work you must be willing to commit to a regular plan a couple of times a week to see results. For a choice of exercise or sport they don't get much easier and cheaper than jogging & running. A total body workout is available just by putting some shoes on, heading out the door and off down the road with you.
Training Programme for Inis Meain10k!
Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes and you should always end your workout with a cool-down and stretching.
WEEK 1 |
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WEEK 2 |
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WEEK 3 |
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WEEK 4 |
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WEEK 5 |
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WEEK 6 |
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WEEK 7 |
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WEEK 8 |
Congratulations on making it to week eight! For your first run this week try walking for 5 minutes to begin and end the workout and run for 25 minutes in between. By the end of the week, try to run for 30 minutes without stopping. |
Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Continue to build on this over the coming weeks and you'll soon be ready to run your first 10K!
Tips:
- Use your breathing as your guide when running
- You should be able to carry on a conversation while running
- Your breathing shouldn't be heavy
- Wear a watch to time yourself
- Drink water at the end of your workouts to re-hydrate and during if possible
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