Your First Time?
You’ve got to this point so you must at least be curious about the race! Maybe you are a runner who enjoys running
but have not considered taking part in a race before. Or perhaps you are involved in another sport and fancy the opportunity of trying
something different or maybe you want to start to “get fit” and want a challenge to aim for. There are so many reason people take
part in a race, be assured that not everyone that enters will be a serious, lean-and-mean competitor. There are many that enjoy races
for the social side, that extra push or simply as a way of monitoring their progress.
If you are still curious about taking part,
have a look at the training plans below – from walking to running there is probably one that will suit you and help you train safely
for either this race or another.
As with starting any type of exercise you should follow the recommendations and possibly seek medical advice relative to your health and fitness levels. For further detail and information click on the links below to take you to our Training Advice and Getting You Started pages.
Already Running?
Keep a Running Journal
The best way to know where you're going with your training is to see where you've
been! Keeping a personal journal of your runs helps you track your progress, It can be as simple as a few dashed notes of the
distance and time you ran each day, or more detailed with lengthier entries about your route, the way you felt, what shoes you ran
in etc.
Fun with Fartlek
A fartlek workout is a kind of informal interval session and a great way to incorporate speedwork into your
routine. "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming up,
run at an easy training pace, throwing in bursts of speed for various distances throughout the run. Vary the speed and times of the
speed sections, from as short as 15 seconds to as long as two or three minutes. Between these bursts, allow yourself enough recovery
time to match roughly 2/3 of the effort time.
Ditch the Stitch
Every runner has experienced the dreaded side stitch. The pain is caused
by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or
stopping, but even on the run, you can often make it go away by bringing your breathing into careful control, pushing your belly
out when you breathe in and relaxing it as you breathe out. To get the diaphragm to contract in rhythm with your steps, try to inhale
and exhale as you land on your left foot.
Boring is good
Get into a routine. Like anything else, a running program is easier if it becomes
routine. Set aside a certain time each day that is designated as your running time.
Hills are your friends
Incorporating hillwork into
your weekly training will help strengthen your legs and ankles. The PW 10K has a couple of hills to tackle and your hill training
will certainly pay off.
Don't Break the Speed Limit
Weekly speedwork should be between 5 and 10-percent of your weekly mileage. For
example if you are running 25 miles per week, you should not exceed 2.5 miles of speedwork.
Smart recovery
Use your days off wisely.
These days are meant for recovery, therefore it is important to spread them out. If your schedule calls for two off days, don't take
them on consecutive days -- spread them out.
Warming Up
Stretching is important, but never stretch cold muscles. Before you begin your
stretching routine jog lightly to warm-up your muscles.