15 Jun From Couch to Road: A Beginner’s Guide to completing the Forest Hills Running Club 10 KM race
From Couch to Road:
A Beginner’s Guide to completing the Forest Hills Running Club 10 KM race
Winter is here, and you are perhaps starting to feel those few extra “warmth pillows” attach themselves to your tummy and buttocks. Perhaps you set the famous New Year’s Resolution of “GET FIT”, and have realised that it is June, and that you are no closer to achieving that goal. Perhaps you have merely slacked off on your running of late. Perhaps you have been thinking about getting fit and trying out this “running thing” but don’t know where to start. Perhaps you have heard numerous stories of people who have tried running, but have got injured and have had to stop. For some, the mere thought of walking up those 3 flights of stairs at the office sounds daunting enough, never mind a 10 KM race! Fear no more! Whilst it may seem like a daunting task, running 10km is very possible. Yes, even for those who aren’t “those crazy runners”. Regardless of what your situation is, you can run a 10 KM race in 6 weeks. Here’s how…
- Consult your GP before beginning any exercise program
- Buy a good pair of individually fitted running shoes
- Commit to the program for 6 weeks (you can do ANYTHING for 6 weeks)
- Enter into the Forest 10KM race on 12 July 2015.
- Follow the program outlined below
- Track your Actual figures to ensure that you are on track
- Imagine yourself finishing the race
- Reward yourself for finishing the race (write your reward down – it gives you something to work towards).
|
MON |
TUES |
WED |
THURS |
FRI |
SAT |
SUN |
ACTUAL |
|
|
WEEK 1 |
Rest |
20 min (moderate) |
Rest |
25 min (easy) |
Rest |
Rest |
40 min – 5 min walk – 25 min run – 10 min walk |
|
|
WEEK 2 |
Rest |
25 min (moderate) |
Rest |
25 min (easy) |
Rest |
Rest |
40 min – 5 min walk – 30 min run – 5 min walk |
|
|
WEEK 3 |
Rest |
30 min (moderate – hard) |
Rest |
35 min (moderate) |
20 min (easy) |
Rest |
45 min – 5 min walk – 38 min run – 2 min walk |
|
|
WEEK 4 |
Rest |
30 min (moderate – hard) |
Rest |
35 min (moderate) |
20 min (easy) |
Rest |
50 min – 5 min walk – 40 min run – 5 min walk |
|
|
WEEK 5 |
Rest |
30 min (hard) |
Rest |
40 min (moderate) |
20 min (easy) |
Rest |
60 min – 5 min walk – 45 – 50 min run – 5 – 10 min walk |
|
|
WEEK 6 |
Rest |
30 min (moderate) |
Rest |
25 min (easy) |
15 min Easy jog |
Rest |
RACE DAY!!! |
Feelings of euphoria and accomplishment |
Written by Jolene Mortimer (registered Biokineticist)
B.SpSc (summa cum laude) – Honours Biokinetics (summa cum laude) – Master of Sport Science (cum laude)