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Training

10K TRAINING – A BEGINNERS GUIDE

training

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

  • Walk for 10 minutes, then jog at an easy pace for 5 minutes.
  • Repeat 4 times.
  • Aim for three sessions with that same sequence for week one.

WEEK 2

  • Walk for 10 minutes, then jog at an easy pace for 8 minutes.
  • Repeat 4 times.
  • Aim to do three sessions in week two.

WEEK 3

  • Walk for 5 minutes, then jog for 12 minutes.
  • Repeat 4 times.
  • Aim for four sessions in week three.

WEEK 4

  • Walk for 5 minutes, then jog for 16 minutes.
  • Repeat 4 times.
  • Aim for four of those sessions in week four.

WEEK 5

  • Walk for 3 minutes, then jog for 20 minutes.
  • Repeat 3 times.
  • Do four of those sessions in week five.

WEEK 6

  • Walk for 2 minutes, then jog for 20 minutes.
  • Repeat 3 times.
  • Try to do four sessions for week 6

WEEK 7

  • Walk for 1 minute, then jog for 20 minutes.
  • Repeat 3 times.
  • Do four sessions this week

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.

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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