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Medway Town and Gown 10K Run:

James (owner of Performance Elevation and managing director of ActiFIT Education) was recently asked to devise a training programme by Medway Council for their Medway Town and Gown 10K run. This beginners schedule can be found below, along with guidelines and tips for the run and free articles. For more details on the Medway Town and Gown 10K run click here.

Training Schedule:

General Guidelines:

• This training schedule is designed for beginners. Ideally you should have built up a base level of 6-10 weekly miles prior to the start of the programme. Mileage is gradually progressed throughout the programme, with mini-recovery weeks of lower mileage.
• Aim to complete the mileage stated. Mileage can be measured according to the mileage clock in a car (i.e. reset your mileage clock to zero at the starting point of your training run and drive through the training course to measure the training distance. Once you know roughly where each mile marker is you should be able to complete the training sessions at the correct mileage). It should be noted however that individual sessions and weekly mileage can be modified to suit your fitness level and time available.
• Include rest days within the weekly routine, ideally after sessions 2 and 4.
• Warm-ups and cool-downs should always be performed. A warm-up should be a gradual progression of speed, from walking / slow jog to your desired session pace over a 5-10 minute period. A cool-down should be the opposite of this at the end of the session.
• For the last few sessions prior to the Medway Town and Gown 10km run, don’t overdo the mileage. Your body needs time to recover to enable you to complete a successful run.
• Walk if you need to during any session.
• If you are unable to perform 5 sessions per week, you can perform fewer sessions by extending the mileage within these.

Individual Session Guidelines:

• Tempo: Warm-up, then run at a continual, steady pace for the given mileage, then cool-down at the end of the session. The tempo pace should be one that you plan to run the Medway Town and Gown 10km.
• Cross-training: For these sessions do not run, but take part in some other form of aerobic activity e.g. walking, cycling, swimming, rowing etc.
• Fartlek: The Swedish term fartlek means ‘speed play’. Here, you vary the running speed throughout the session i.e. include some faster intervals (between 50m to ¼ mile) interspersed with slower ones (but with no specific routine). Ensure that you perform a progressive warm-up prior to increasing your speed.
• Easy: This means literally that …. take your time and enjoy the session.
• Tempo inc. hills: Complete your run ensuring that it includes some hills. Ensure that the gradient is not excessive and the hill only lasts for between 20 to 120 seconds. Expect some slight soreness the next day!

Other Tips and Guidelines:

• Stay hydrated: Ensure that you consume adequate fluids before, during and after sessions, but don’t overdo it so that your stomach feels uncomfortable. Sports drinks only start to become important once training duration exceeds 60 minutes, therefore, water would generally be the fluid of choice. A slight pinch of organic sea salt in the water will help it be absorbed quicker. Also, ensure the water is not too cold, otherwise the body will have to warm it up first, which will prolong absorption time.
• Monitor your food intake: You will require adequate calorie consumption to complete the training schedule. However, avoid large meals within the 2 hours prior to a training session. Instead, consume smaller snacks beforehand. It is also advised to consume some food soon after a session to replace calories that have been lost and boost energy levels.
• Wear appropriate footwear: Ensure that your running trainers are not worn-out and fit properly. Train in the same pair that you are going to run the Medway Town and Gown 10km run to ensure that you get used to them.
• Rest if you experience any injury or extreme soreness: Not doing so is likely to result in further injury. The period of rest in days is dependent on the problem incurred – seek medical advice if need be.
• Take your time during the Medway Town and Gown 10km run: Don’t let adrenaline take over and set out too quickly!  Try to pace yourself according to your tempo runs.

Good luck!

If you would like further information or a personalised training plan contact James Dand (Owner of Performance Elevation - Exercise, Diet and Lifestyle Services, and Managing Director of ActiFIT Education)

Free Articles:

For free articles on health and sports performance, go to www.performanceelevation.com/free_articles.htm

Disclaimer: James Dand (Performance Elevation and ActiFIT Education) takes no responsibility for any injury or health problem that arises when following this training programme. You are advised to consult with your GP prior to performing the schedule.

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