Training
HERTS 10K -
4 Week HERTS 10K Training Plan
Below is a training plan that will enable you to complete a 10km Run/Jog
in just four weeks.
Step 1
Allow at least four weeks of training if you’re starting from a basic fitness (that is, being able to jog for at least 20 minutes).
Step 2
Add 5 minutes of jogging/running to your 20 minutes in week one. In other words, try to run for 25 minutes each time you run.
Step 3
Continue this programme over the next four weeks, adding 5 minutes of jogging/running per week. By this time you’ll be up to 40 minutes of continuous running.
Step 4
Aim to do this programme at least three days a week. The other four days can be either rest or can alternative exercise like cycling or swimming.
Step 5
Allow your legs and your lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven’t worked for a while.
Step 6
Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go the extra 2 miles on race day.
Step 7
Run relaxed. Don’t get pulled out into a sprint by the crowd or other runners.
Step 8
Run to finish the distance in the first race. In subsequent events you may try to improve your time.
Event Nutrition
The days leading up to the event you want to aim to eat lots of carbohydrates to fuel your body up to be race ready, another factor that a lot of people forget about is Hydration at least 2 days before the event you want to be drinking at least 10 glasses of water and a couple of sports drinks.
On the morning of the event you want to be aiming to eat no later than 2 hours before the event, it should consist of a good low G.I breakfast like porridge, a banana, and one or two sports drinks.
Blake Vivian – Personal Trainer
Nuffield Health & Fitness