(P.S don't forget the fun run!)
Seven weeks may not seem long to train for a 10K race, but assuming that you are already going out for a couple of steady 20 minute jogs each week, you have plenty of time to build up your running fitness to take part in the Lymm.com 10K and, most importantly, if you follow the training plan below when it comes to race day you will have a great time and enjoy taking part – you could even be up for winning a prize!
Entries are coming in thick and fast, so why not enter now using the buttons below.
The training plan is easy to follow and takes up relatively little time, so you can fit it in around other commitments like work, picking up the kids etc. The only thing we would stress before starting your training is that you have a good pair of running shoes, they don’t need to be brand new or expensive, but definitely a pair with life in them that will offer you the right support and help you avoid any injury.
|
Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
1 |
Run 25 minutes |
Run 2 miles |
Rest |
Run 30 minutes |
Rest |
Run 3 miles |
Rest |
|
2 |
Run 30 minutes |
Run 2 miles |
Rest |
Run 35 minutes |
Rest |
Run 45 minutes |
Rest |
|
3 |
Run 40 minutes |
Run 3 miles |
Rest |
Run 40 minutes |
Rest |
Run 4 miles |
Rest |
|
4 |
Run 30 minutes |
Run 2 miles |
Rest |
Run 35 minutes |
Rest |
Run 60 minutes |
Rest |
|
5 |
Run 3 miles |
Run 50 minutes |
Rest |
Run 35 minutes |
Rest |
Run 70 minutes |
Rest |
|
6 |
Run 20 minutes |
Run 3 miles |
Rest |
Run 25 minutes |
Rest |
Run 75 minutes |
Rest |
|
7 |
Run 20 minutes |
Run 2 miles |
Rest |
Rest |
Light 20 minute jog |
Rest |
Lymm.com 10K Race Day |
The training plan above is the ideal way to train for the race, but don’t worry too much if you have to change around some of the running days because of other commitments, or you want to do your long run on a Sunday. If you do your long run on a Sunday, simply move the other runs on one day, i.e. in Week 2 after running on Sunday, rest on Monday, run 30 minutes on Tuesday, 2 miles on Wednesday, rest on Thursday and run 35 minutes on Friday.
Find yourself a friend to train with if you can. This helps with motivation if you are finding it hard to get out, as you won’t want to let your training partner down and you can also be there for each other to give encouragement when needed.
Remember too, there is no age limit to running, some of the fittest long distance amateur runners are in their 60s and 70s. A few words of wisdom though, if you are taking medication or have any medical concerns, do speak to your doctor before commencing any exercise program.
We hope the above is useful to anyone who wants to start taking their running more seriously, because it’s great for your health, it reduces stress, strengthens your heart and releases endorphins that can make you feel fantastic – how can you say no to that?
Why not get started by entering the Lymm.com 10K race right now, and then get out there for your first 25 minute run of Week 1.
Good luck all, let’s get Lymm Village running together!
