Mungret 10K build up The Mungret 10k is coming aroung again, and will be held on May 18 this year at 1:30pm. Online registration is available on mungretstpauls10k. The committee has put some thoughts together on preparing for the event which might be especially useful for people who are new to the event. How much do you need to train to run your first 10K? If you possess a good level of fitness (because of participating in other sports) you probably could run a half dozen miles on very little training. The same if you have run a 5K or an 8K race before. You might be sore the week after a 10K but you still finish. If you have made the decision to run the Mungret 10K you might as well do it right. Follow each week with the training schedule to help get you to thefinish line of your first 10K (For those metrically challenged 10K is 6.2 miles) To participate in this 10k program, you should have no major health problems, should be in reasonably good shape and should have done at least some jogging or walking. If running for your first work out is too difficult, you might want to begin by walking. The terms used in the training schedule are somewhat obvious, but let me explain what I mean anyway. Rest: The most important day in any beginning or intermediate running program is rest. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Run: Put one foot in front of the other and run. It sounds pretty simple, and it is. Dont worry about how fast you run; just cover the distance--or approximately the distance suggested. Ideally, you should be able to run at a pace that allows you to converse comfortably while you do so. This isnt always easy for beginners, so dont push too hard or too fast. Walk/Run: This is a combination of running and walking, suggested for those in-between days when you want to do some running, but only some. Theres nothing in the rules that suggests you have to run continuously, either in training or in the 10K race itself. Use your own judgment. Run until you begin to feel fatigued, then walk until recovered. Run. Walk. Run. Walk. Another option for in-between days is to do some cross-training: biking, swimming or just plain walking. You get a little exercise, but not so much that you are fatigued for the next days running workout. Walk: Walking is an excellent exercise that a lot of runners overlook in their training. In the training schedule below, we suggest that you go for an hour-long walk on the day after your longest run. Dont worry about how fast you walk, or how much distance you cover. Go at your own pace. If a 60-minute walk seems too much at first, begin with about 30 minutes and add 5 minutes a week until you reach 60 minutes. The following schedule is only a guide. Feel free to make minor modifications to suit your work and family schedule. The progression below suggests adding a quarter-mile to most runs each week. Thats one lap on most outdoor tracks. If you train on the roads, or on trails, its more difficult to measure precisely how far you run. So dont worry about it. Approximate the distance. Feel free to make minor modifications to suit your work and family schedule. WEEK 1 MON- Rest or run/walk TUE - 1.5 m run WED - Rest or run/walk THU - 1.5 m run FRI - Rest SAT - 1.5 m run SUN - 30-60 min
Posted on: Sun, 09 Mar 2014 11:30:19 +0000
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