Admiral Swansea Bay 10K

Admiral Swansea Bay 10k

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Training

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.

This post is also available in: Welsh

Recent News

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  • Gorseinon volunteers to set the pace in Admiral Swansea Bay 10k

Officially the Best 10k in Wales!

Thanks to your incredible support, we were named Best 10k in Wales at the 2019 Running Awards!

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