Ella Mag’s Samantha and Katie have entered the 10k Race for Life this summer.
It’s Katie’s first ever 10k and she’s feeling nervous while Samantha, who managed four 10ks over four consecutive weekends last May, hasn’t run any distance races for a while (since last May in fact).
We ought to warn you that before attempting any form of exercise you should get yourself checked out by your GP. We’re not saying you’re unfit, just that it’s better to be safe – lecture over!
Chris at our local Nuffield gym gave us this basic programme, which you can build up depending on how fitter you get. You can also adapt it if you’d rather exercise outdoors, by doing timed jobs combined with walking, and as you get fitter jogs punctuated with sprints; you’ll need to find a park where you can mark your circuits (timing them means having to faff around with a watch)
If you have access to a gym you’ll need a treadmill.
Start with a three minute warm up, you need a gradient of at least 2 (0 just doesn’t cut it sorry) at around 6-6.5km.
After three minutes increase your speed to 7.5km, aim to do this for two minutes, then you can go back down to the slower speed. If you are new to exercise you may just want to aim for ten minutes.
As you get fitter you can increase the top speed to 9km which you should aim to do for a minute. You’ll also need to turn the gradient up. Go back down to 7.5km as your’ rest’. Start with one round and aim to do at least three times a week. Each week increase the number of rounds you do.
Having flexibility is great for overall health, Samantha and Katie are winding down each training session with a few downward dogs. If you know the basics you can round off your training with a few sun salutations. If not get thee to a yoga class. The British Wheel of Yoga has a great website where you can find your nearest qualified yoga teacher
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