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Woodland 5 On the day entries available.

The first race was a huge success (full results here) and we have plenty of spaces for the next two events.

The dates  are:  26th June and  31st July.

entry form here (pdf or doc)


The first steps

So how do you start running, apart from the obvious put one foot in front of the other but do it faster than walking! It can be confusing to look at the various training programmes out there talking about tempo runs or fartlek. But getting started is quite simple

Firstly, If you've got any health problems or are significantly overweight, always consult your doctor first.

Get some running trainers. Running trainers have support and cushioning to protect your knees and feet. More expensive shoes will tend to last longer, but a cheap pair of specialist running shoes will be much better than an expensive pair of fashion trainers. We’d advise going to a specialist running shop and having your gait analysed to get ones that fit your personal style of running. Trainers are the most important part of your running apparel so its important to make sure that they are right for you.

If you're starting from zero activity levels, then start off with three 30 minute walks a week for the first 2-3 weeks, then move into the run/walk program bellow. If you're already a little bit active, try starting with the run/walk program bellow, but if if you can't keep going with the 1min runs part, feel free to keep it to a brisk walk to start with until you can manage the 20 mins 1min walk/1min run. Once you can reach that, you've started the program bellow.The walk breaks will let you catch your breath and will also help protect your joints and muscles while you build them up.

Make sure you keep running three times a week so that it becomes a habit and your body gets used to it. As you get into it and get fitter, you can start to build up the time and distance that you’re running. However, don’t add more than 10% per week to your total and every 4th week stay at the same time/distance

Get out the door and go for a run! Easier said than done but just gradually building up the distance and speed over time, adding no more than 10% to your weekly mileage each week. A suggested training programme is show below. Or you team up with fellow coaster & professional coach Lee Avery (http://active4lifewithlee.co.uk/) who runs regular training courses for novice runners to get them up to the level where they can join the club.

When you’re able to run 5 miles, why not join us on a Thursday evening at Finchampstead sports club for our run? Running with other people will help improve your performance. Joining a club will give you some commitment to turn up and run. There’s the social side where you can chat as you run along, making the miles just fly by. You will gradually start to get faster to keep up with others and try out longer runs.

 


Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 20 mins: 1 min walk/1 min run Rest 20 mins: 1 min walk/1 min run Rest Cross-training/strength workout 5km walk
Week 2 Rest 24 mins: 1 min walk/1 min run Rest 24 mins: 1 min walk/1 min run Rest Cross-training/strength workout 24 mins: 1 min walk/2 min run
Week 3 Rest 30 mins: 1 min walk/2 min run Rest 30 mins: 1 min walk/2 min run Rest Cross-training/strength workout 28 mins: 1 min walk/3 min run
Week 4 Rest 32 mins: 1 min walk/3 min run Rest 32 mins: 1 min walk/3 min run Rest Cross-training/strength workout 5km walk/run
Week 5 Rest 36 mins: 1 min walk/5 min run Rest 36 mins: 1 min walk/5 min run Rest Cross-training/strength workout 35 mins: 1 min walk/6 min run
Week 6 Rest 36 mins: 1 min walk/8 min run Rest 36 mins: 1 min walk/8 min run Rest Cross-training/strength workout 2.5km run, walk 2 mins, 2.5km run
Week 7 Rest 40 mins: 1 min walk/9 min run Rest 40 mins: 1 min walk/9 min run Rest Cross-training/strength workout 39 mins: 1 min walk/12 min run
Week 8 Rest 44 mins: 1 min walk/10 min run Rest 20 mins: 5 min walk/10 min run/5 min walk Rest Rest 5km run
Last Updated on Sunday, 06 May 2012 22:11
 


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