Training Guide
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Here is the outline of the first 2 weeks of a training programme for a beginner wishing to take on the 10km Fun Run. Times in brackets,(30), indicate the amount in minutes people who already have a degree of fitness, should attempt.
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Week 1:
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| Monday 20 Nov |
Run and Walk for 15 (20 - 25) minutes (proportions are entirely how the person feels) |
| Tuesday 21 Nov |
Go for a Walk for 30 - 40mins max (persons choice) |
| Wednesday 22 Nov |
Run and Walk for 20 (25 - 35) minutes |
| Thursday 23 Nov |
Walk 30 - 40mins max |
| Friday 24 Nov |
Run and Walk for 20 (25 - 35) minutes |
| Saturday 25 Nov |
Run for 15 (20 - 25) minutes (if you need to walk no matter, but as little as possible) |
| Sunday 26 Nov |
Run and Walk for 30 (40) minutes |
Week 2:
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| Monday 27 Nov |
Run for 15 (20 - 25) minutes |
| Tuesday 28 Nov |
Walk 40 - 50mins max |
| Wednesday 29 Nov |
Run and Walk for 20 (25 - 35) minutes |
| Thursday 30 Nov |
Run for 20 (25 - 35) minutes |
| Friday 1 Dec |
Walk 40 - 50mins max |
| Saturday 2 Dec |
Run 30 (40) minutes |
| Sunday 3 Dec |
Run and Walk for 40 (50 - 1hr) minutes |
Key advice when starting out on a training programme:
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| Clothing: |
Should be loose fitting and appropriate for the weather. Better to have a wind and shower proof jacket with you and not need it, than not have it and wished you did. |
| Shoes: |
Try and use correct running shoes. Cross Training shoes can be used but are designed mainly for Gym work. Running shoes are best. One of our Sponsors, The Shoe Clinic can help with a running style and shoe analysis to get you into the correct shoe for you. It is a free service and comes with a 30 day warranty to make sure the shoe you buy is the best one for you |
| Warm-up and Stretching: |
Before starting out on run, be sure you are warm enough so as to avoid possible injuries like strained muscles. Walk or lightly jog for 3 to 5 minutes. Do easy Dynamic stretches before any exercises and Static stretches after exercise. |
| Dynamic Stretching: |
Rotation of ankles - flexing of knees, ankles and calf muscles - leg swings both straight through front and back and side to side leg swings with active leg across in front of your body. 20 movements for each dynamic stretch. |
| StaticStretches: |
These are done on the main leg muscle groups - calf, - front of thigh (Quadriceps), - back of thigh (hamstrings). Hold each stretch for 30 seconds and repeat 3 times for each muscle group. |
| This weeks Tips: |
- change out of wet/damp clothing immediately and put on warm dry clothes or take a shower.
- ensure toe nails are neatly trimmed with no sharp edges and socks are correctly fitted with no creases turn any seams away from your foot.
- dont put unnecessary pressure on yourself to complete the programme - run or walk as you feel. You may surprise yourself.
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Stage 2
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The basic formula is to follow a 'work' day with a 'recovery' day - sometimes it is possible or necessary to have 2 work
days followed by a recovery day. In this case the effort produced on at least one of the work days would be reduced slightly.
The 'training effect', where the body adapts to the new stressses it is put under, occurs on the recovery days.
It is therefore important to distinguish the different effort required for 'work', days and 'recovery' days. Both
are integral parts of correct training.
(r) below equates to a recovery day where effort is reduced to easy comfortable levels.
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Week 3:
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| Monday 4 Dec |
Run 20 mins |
| Tuesday 5 Dec |
Walk for 1 hr (r) |
| Wednesday 6 Dec |
Run 20 mins |
| Thursday 7 Dec |
Run 30 mins |
| Friday 8 Dec |
Walk 50 mins (r) |
| Saturday 9 Dec |
Run 35 mins |
| Sunday 10 Dec |
Run and Walk for 50 mins [easy effort- semi (r)] |
Week 4:
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| Monday 11 Dec |
Run 25 mins |
| Tuesday 12 Dec |
Run & Walk 50 mins (r) |
| Wednesday 13 Dec |
Run 20 mins |
| Thursday 14 Dec |
Run 30 mins |
| Friday 15 Dec |
Walk 50 mins (r) |
| Saturday 16 Dec |
Run 35 mins |
| Sunday 17 Dec |
Run 40 mins [easy effort - semi (r)] |
This weeks tips:
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| Safety: |
stick to footpaths whenever they are available - if no footpath, run on the right side of the road facing on-coming traffic. If the right side has you having to go around a blind corner, move to the left well before the corner. |
| Surface: |
although the event you are training for is on the 'road' it is advisable to do some of your training on grass and off road tracks. This has several major benefits:- it is kinder to the legs
- the un-even ground helps in strenthening tendons and ligaments around hip, knee and ankle joints
- keeps you away from exhaust emmissions
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| Water: |
hydrate well before you head out on your training run or walk, especially in hot weather. Take regular sips of water at intervals starting 1 - 2 hours before, rather than one large volume just before you run.
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By the end of this section of training you would have completed your 1st month and be well on the way to feeling a lot better and confident of a good effort on February 11.
Well done - keep up the good work. GOOD LUCK |
Stage 3
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By now beginners should be starting to feel more comfortable and getting used to the effort required. Try not to push too hard to cover more distance in the time allotted. This could result in you needing more recovery and could lead to injuries like pulled muscles.
However if you are getting the hang of it all - running how you feel - is also good.
Be confident that this regular and measured training will get you ready in time to enjoy the 10kms on 11 February.
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Week 5:
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| Monday 18 Dec |
Run 30 minutes |
| Tuesday 19 Dec |
Walk for 1hour (r) |
| Wednesday 20 Dec |
Run 30 minutes |
| Thursday 21 Dec |
Run 35 minutes |
| Friday 22 Dec |
Walk for 50 minutes (r) |
| Saturday 23 Dec |
Run 40 minutes |
| Sunday 24 Dec |
Run and Walk for 50 minutes (semi r) |
Week 6:
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| Monday 25 Dec |
Run 30 minutes |
| Tuesday 26 Dec |
Walk for 1 hour (r) |
| Wednesday 27 Dec |
Run 30 minutes |
| Thursday 28 Dec |
Run 40 minutes |
| Friday 29 Dec |
Walk for 50 minutes |
| Saturday 30 Dec |
Run 40 minutes |
| Sunday 31 Dec |
Run and Walk for 1 hour (semi r) |
This weeks tips:
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| Vary the places you train: |
A change of scenery is always a good thing to keep any monotony at bay. |
| Use Sun Block: |
Remember to use sun-block as UV rays will even get through the clouds. Wear a cap. |
| Organise your Entry: |
It is time to organise your entry now so as not to miss the closing date for normal entries. Entries can be made on-line on the website. Soon |
Stage 4
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If you feel up to it now, it is time to try some of the runs at a faster pace.
In week seven try running parts of the 35min Wednesday run at a faster pace. Maintain your normal moderate pace for the Monday, Thursday and Saturday runs.
In week eight, run a bit faster on both the Monday and Wednesday runs and at a moderate pace for the Thursday and Saturday runs.
Still remember to run how you feel.
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Week 7:
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| Monday 1 Jan |
Run 35 minutes |
| Tuesday 2 Jan |
Walk for 1 hour (r) |
| Wednesday 3 Jan |
Run 35 minutes |
| Thursday 4 Jan |
Run 45 minutes |
| Friday 5 Jan |
Walk for 50 minutes (r) |
| Saturday 6 Jan |
Run 40 minutes |
| Sunday 7 Jan |
Run and Walk for 1 hour (semi r) |
Week 8:
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| Monday 8 Jan |
Run 40 minutes |
| Tuesday 9 Jan |
Walk for 1 hour (r) |
| Wednesday 10 Jan |
Run 35 minutes |
| Thursday 11 Jan |
Run 50 minutes |
| Friday 12 Jan |
Walk for 50 minutes (r) |
| Saturday 13 Jan |
Run 45 minutes |
| Sunday 14 Jan |
Run and Walk for 1 hour (semi r) |
This weeks tip:
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| Looking after your running shoes: |
if you get caught in the rain, or you find your shoes need a clean from perspiration, wash them in warm water with a little washing powder. Rinse them thoroughly in cold water and squeeze as much of the water out as possible.
Stuff some newspaper into each shoe including right down into the toes - do not mis-shape the shoe. Leave to dry out in the sun and breeze. If drying inside next to a heater, do not over dry them to a bone dry state. It is best to leave a bit of moisture in them - touch dry is best as some of the materials can crack and deteriorate if dried too much. |
Stage 5
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You should be getting used to running some of the runs at a faster pace now.
In week nine run the the first 10min of the Wednesday run at a moderate pace, the next 20min at a faster pace and the last 10min at the moderate pace again. Maintain your normal moderate pace for the Monday, Thursday and Saturday runs.
In week ten, do the same as for week nine on both the Monday (25min at faster pace) and Wednesday runs and at a moderate pace for the Thursday and Saturday runs. Still remember to run how you feel.
Good luck with your training - just 4 weeks to go now
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Week 9:
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| Monday 15 Jan |
Run 45 minutes |
| Tuesday 16 Jan |
Walk for 1 hour (r) |
| Wednesday 17 Jan |
Run 40 minutes |
| Thursday 18 Jan |
Run 50 minutes |
| Friday 19 Jan |
Walk for 50 minutes (r) |
| Saturday 20 Jan |
Run 45 minutes |
| Sunday 21 Jan |
Run and Walk for 1 hour (semi r) |
Week 10:
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| Monday 22 Jan |
Run 45 minutes |
| Tuesday 23 Jan |
Walk for 1 hour (r) |
| Wednesday 24 Jan |
Run 40 minutes |
| Thursday 25 Jan |
Run 55 minutes |
| Friday 26 Jan |
Walk for 50 minutes (r) |
| Saturday 27 Jan |
Run 50 minutes |
| Sunday 28 Jan |
Run and Walk for 1 hour (semi r) |
This weeks tips:
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| Sleep: |
Be sure to get sufficient sleep as you will now be feeling effects of the extra physical effort you are doing. The bonus is you will be feeling the benefits also. |
| Diet: |
Some of you may have already noticed a change in your physical well-being. If you started out a little over-weight you may also be noticing benefits with some weight loss. It is a good time to check you are on a balanced diet and make those adjustments to your eating habits you have been wanting to do for ages. A good website to check for information on nutrition for 'athletes' is www.brianmac.demon.co.uk |
| Get your Entry In: |
The On-line entry facility is now up and running on the website. Initial entry closing is 1 Feb before the late entry fees kick in. So dont miss that date and tell your friends. |
Stage 6 
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Week 11 is a maintenance week with week 12 a tapering week as you make your final preparations for the event.
It is now time to make sure you have entered the event if you have not already done so, as a late entry fee applies from 1 February.
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Week 11:
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| Monday 29 Jan |
Run 45 minutes |
| Tuesday 30 Jan |
Walk for 1 hour (r) |
| Wednesday 31 Jan |
Run 40 minutes |
| Thursday 1 Feb |
Run 50 minutes |
| Friday 2 Feb |
Walk for 50 minutes (r) |
| Saturday 3 Feb |
Run 45 minutes |
| Sunday 4 Feb |
Run and Walk for 1 hour (semi r) |
Week 12:
Tapering towards the event.
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| Monday 5 Feb |
Run 30 minutes |
| Tuesday 6 Feb |
No Run or Walk |
| Wednesday 7 Feb |
Run 30 minutes |
| Thursday 8 Feb |
No Run or Walk |
| Friday 9 Feb |
Run 20 minutes (Race Pack Pick-up, Shoe Clinic, Willis St - between 12 noon and 2pm) |
| Saturday 10 Feb |
No Run or Walk (Race Pack Pick-up, Shoe Clinic, Willis St - between 12 noon and 2pm) |
| Sunday 11 Jan |
RADIO SPORT CITY OF WELLINGTON 10KM FUN RUN & WALK START 9.00AM |
This weeks Tips:
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| Be Prepared: |
It is a good idea to make sure you have everything prepared by the Friday before the event.- Is the running gear you are going to wear, ready? It's not caught up in the wash.
- Are you prepared for wet or cold weather - will you wear a singlet, t-shirt or long sleeve top?
- Do you have a showerproof jacket in case it rains?
- Have you got your change of clothes for after the event?
Showers will be available at the Aquatic Centre for $1. - What will you need for drinking or eating after the event - recovery food.
Be sure to read and follow any race information instructions given to you - it is given for yours, other entrants and race officials safety.
Good Luck on the Day and Have Fun |
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