Some helpful hints to get your race ready.
Ideally, to train for a 10k event, you should allow a minimum of 8 weeks preparation (more for complete novices) and be able to devote at least three sessions a week to training. For any exercise session, the following format should always be used.
Warm up
This should consist of a minimum 5 minutes walking or light jogging to loosen the muscles and help prevent injury, plus 5-10 minutes of stretching.
Exercise session
Before you begin training you will need to pick an appropriate training programme for your fitness levels. Choose from a beginner’s running programme, a novice running programme or an advanced running programme.
| Beginner Runners’ Programme: |
| For those with little or no running experience aiming to just get around their first 10k. See a beginner’s running programme. |
| Novice Runners’ Programme: |
| For those with basic running ability, perhaps following a programme for the first time. See a novice running programme. |
| Advanced Runners’ Programme: |
| For those intermediate runners that are aiming for an improvement in their 10k time, or a specific goal. See an advanced running programme. |
Cool down
This should consist of 5 minutes walking or light jogging in which the pace is gradually decreased, followed by 5-10 minutes of stretching. Stretches should be focused, but not limited to the muscles of the legs.