From Couch to Road: A Beginner’s Guide to completing the Forest Hills Running Club 10 KM race
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10 Nov From Couch to Road: A Beginner’s Guide to completing the Forest Hills Running Club 10 KM race

Posted at 09:46h in Biokinetics, Running by
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From Couch to Road:

A Beginner’s Guide to completing the Forest Hills Running Club 10 KM race

Summer is here, and you are perhaps starting to feel the effects of the cold winter, and perhaps have become more aware of them with the “bikini season” looming. Perhaps you set the famous New Year’s Resolution of “GET FIT”, and have realized that it is November, 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…

  1. Consult your GP before beginning any exercise program
  2. Buy a good pair of individually fitted running shoes
  3. Commit to the program for 6 weeks (you can do ANYTHING for 6 weeks)
  4. Enter into the Forest 10KM race on 12 July 2015.
  5. Follow the program outlined below
  6. Track your Actual figures to ensure that you are on track
  7. Imagine yourself finishing the race
  8. 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)