10 km TRAINING - Meta Communities

TRAINING: WEEK 1
Get up off the couch and put your running shoes on! The only way you'll be running 10km in
12 weeks time is if you take that first step and get started on the training programme today.
This running plan kicks off at a pace that even first-time runners can keep up with, so there
really is no excuse not to rise up and meet the 12 week challenge!
The bonus? You'll burn significant kilojoules, see an incredible boost in your energy, reduce
the risk of disease and, best of all, feel great about yourself.
(Remember to consult your doctor before taking up exercise).
Monday 10 minute walk
1 minute jog / 3 minute walk REPEAT 5 TIMES
TOTAL TIME: 30mins
So, you'll begin with a solid 10 minutes of brisk walking. Then, intersperse one minute of
jogging with three minutes of walking, and repeat this combination five times.
Wednesday 10 minute walk
1 minute jog / 3 minute walk REPEAT 6 TIMES
TOTAL TIME: 34mins
Again, walk solidly for 10 minutes, and then repeat the combination of one minute jogging
with three minutes walking six times today.
Thursday 10 minute walk
2 minute jog / 3 minute walk REPEAT 4 TIMES
TOTAL TIME: 30mins
Walk briskly for 10 minutes. Now up the jogging time to two minutes, with three minutes
walking, and repeat this combo four times.
Tips to getting started
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The first three weeks of the programme must be done on a field or soft surface to
give your bones, ligaments and joints time to adjust to the impact forces of jogging.
•
The next nine weeks can be done on suitable routes that you measure out. However,
initially concentrate more on the time for jogging and walking in sessions, than the
distance covered.
•
In the first few sessions, you might be tempted to do more running than the
programme suggests, but don't. Give your body time to adapt to the exercise and
always warm-up. However, you can add in some extra walking in between sessions.
A start-up stretch
Shape's advisory board member and fitness educator, Tany Wyatt recommends the following
stretch for walking and jogging.
Heel dip
Stand with your feet together on a step, supporting yourself with one hand on a wall. Slide
the left foot back until the heel is over the edge. Bend the right knee slightly and slowly lower
the left heel until you feel a stretch in your calf. Repeat on the other side. Avoid putting too
much weight onto the hanging heel; you should lower yourself into the stretch gently.
TRAINING: WEEK 2
You've reached week two and hopefully you're still psyched. But remember that the most
strenuous mental and physical difficulties will occur at the beginning of a training programme.
So if you are starting to think this is getting a bit tough for you, remember that it's all
downhill from here (until we tackle the hills!).
•
Monday 10 minute walk
2 minute jog / 3 minute walk REPEAT 5 TIMES
TOTAL TIME: 35mins
•
Wednesday 10 minute walk
3 minute jog / 2 minute walk REPEAT 4 TIMES
TOTAL TIME: 30mins
•
Thursday 10 minute walk
4 minute jog / 3 minute walk REPEAT TWICE
3 minute jog / 2 minute walk REPEAT TWICE
TOTAL TIME: 34mins
Tips to top jogging
•
•
Walk briskly in the programme – this makes the transition to jogging/running
smoother.
Run slowly – in fact jog – and try to make your jogging style rhythmical and
economical.
TRAINING: WEEK 3
Yes, you've probably had a long day. Yes, you just want to kick back and relax with a glass of
wine. And yes, we really are going to suggest you do the opposite. Get your togs on, get
moving, and before you know it, the endorphins will have you feeling energised, revitalised,
and ready to face the week ahead.
•
Monday
10 minute walk
4 minute jog / 2 minute walk REPEAT 4 TIMES
TOTAL TIME: 34mins
•
Wednesday
10 minute walk
4 minute jog / 2 minute walk REPEAT 4 TIMES
TOTAL TIME: 34mins
•
Thursday
10 minute walk
6 minute jog / 2 minute walk REPEAT TWICE
3 minute jog / 2 minute walk REPEAT TWICE
TOTAL TIME: 36mins
TRAINING: WEEK 4
Three weeks down, nine left to go and you may be feeling impatient with your progress.
Don’t be tempted to skip ahead in the programme because you need to give your body time
to adjust to the new exercise. Rather start adding habits into your daily life that will subtly
boost your activity levels. You know the drill… take the stairs instead of the lift, park your car
a short walk away from where you need to be, spend more time gardening.
•
Monday
10 minute walk
6 minute jog / 2 minute walk REPEAT TWICE
4 minute jog / 2 minute walk REPEAT TWICE
•
Wednesday
10 minute walk
7 minute jog / 2 minute walk REPEAT TWICE
4 minute jog / 2 minute walk REPEAT TWICE
•
Thursday
10 minute walk
8 minute jog / 2 minute walk REPEAT TWICE
4 minute jog / 2 minute walk REPEAT TWICE
TRAINING: WEEK 5
Many experienced runners note that after about a month or so of training, the mind starts
throwing obstacles at the body. If the road ahead of you is starting to look like an
insurmountable brick wall, remember that you need to be mentally ready before you head
out. The major difference between those who succeed in a fitness programme and those who
fail is the ability to overcome the mental blocks and negative thoughts that sabotage our
success. Don’t allow “I can’t” and “I’m too tired” into your vocabulary.
•
Monday
5 minute walk
10 minute jog / 2 minute walk REPEAT TWICE
5 minute jog / 2 minute walk REPEAT TWICE
•
Wednesday
5 minute walk
10 minute jog / 2 minute walk REPEAT TWICE
5 minute jog / 2 minute walk REPEAT TWICE
•
Thursday
5 minute walk
14 minute jog / 2 minute walk REPEAT TWICE
6 minute jog / 2 minute walk REPEAT TWICE
TRAINING: WEEK 6 & 7
WEEK 6
You've been training for over a month now, and you're probably
feeling pretty impressed with yourself – as well you should be! A
good idea is to start formulating new goals. Say to yourself that
you know you'll be completing this challenge, and once you do
imagine what else you can do; if you can stick to a training
programme for 12 weeks, you can stick to a healthy eating plan.
The world's your oyster now!
•
Monday (5-6km route)
5 minute walk
16 minute jog / 2 minute walk
6 minute jog / 2 minute walk REPEAT TWICE
•
Wednesday (5km route)
5 minute walk
10 minute jog / 2 minute walk REPEAT TWICE
5 minute jog / 2 minute walk
•
Thursday (6km route)
5 minute walk
16 minute jog / 2 minute walk
8 minute jog / 2 minute walk REPEAT TWICE
WEEK 7
If you're feeling a little restless and getting bored on your run, it may be time to change your
route. Go out and explore your neighbourhood, but avoid dark alleys and deserted pathways.
Alternatively, find a partner (with a similar fitness level) to run with you and keep things
interesting. Find a running partner on the Shape 10km Challenge forum.
•
Monday (6km route)
5 minute walk
18 minute jog / 2 minute walk
8 minute jog / 2 minute walk REPEAT TWICE
•
Wednesday (5km route)
5 minute walk
10 minute jog / 2 minute walk REPEAT THREE TIMES
•
Thursday (6-7km route)
5 minute walk
20 minute jog / 2 minute walk
8 minute jog / 2 minute walk REPEAT TWICE
TRAINING: WEEK 8
You're at week 8 and the novelty of your new fitness regime
may have worn off, but don't let running become another stress
in your life. The training should be something you enjoy, so
remember why you took it up in the first place and visualise the
way you're going to look and feel when you wake up in five
weeks time able to run 10kms.
•
Monday (7km route) 5 minute walk
22 minute jog / 2 minute walk
8 minute jog / 2 minute walk
•
Wednesday (5km route) 5 minute walk
10 minute jog / 2 minute walk REPEAT THREE TIMES
•
Thursday (7km route) 5 minute walk
25 minute jog / 2 minute walk
15 minute jog / 2 minute walk
TRAINING: WEEK 9
Only four weeks left to go, and it’s time to get rid of any obstacles that might be hindering
your success, so be sure that your workout clothes aren’t standing between you and the
10km mark. You’ll feel much better about running if you’re wearing proper gear, and not your
high school PE outfit, with the too-tight shorts and faded T-shirt. Treat yourself to some new
running gear that’ll make you feel so good you can’t wait to go out and run in them.
•
Monday (7-8 km route) 5 minute walk
25 minute jog / 2 minute walk
20 minute jog / 2 minute walk
•
Wednesday (5km route) 5 minute walk
Jog 5km continuously
•
Thursday (7km route) 5 minute walk
25 minute jog / 2 minute walk
15 minute jog / 2 minute walk
TRAINING: WEEK 10
You’ve reached week 10 and besides the various physical
benefits, you should also be feeling heaps more confident about
your abilities all round. Running experts have suggested that an
individual’s character may play a role in their success at sticking
to a running programme, so this is not simply about reaching
the 10km finish line, it’s also about unmasking your mettle. With
only three weeks left to go, what are you waiting for? Get out
there and show ‘em what you’re made of!
•
Monday (8-9 km route) 5 minute walk
30 minute jog / 2 minute walk
20 minute jog / 2 minute walk
•
Wednesday (5km route) 5 minute walk
Jog 5km continuously
•
Thursday (7km route) 5 minute walk
25 minute jog / 2 minute walk
15 minute jog / 2 minute walk
TRAINING: WEEK 11
Don't be intimidated by races as they can give you a massive
motivation boost. They're a brilliant way of providing you with a
goal, meeting other runners and assessing your progress.
At the end of the 12 weeks – it's round the corner now •
Monday (9-10 km route) 5 minute walk
30 minute jog / 2 minute walk
15 minute jog / 2 minute walk REPEAT TWICE
•
Wednesday (5km route) 5 minute walk
Jog 5km continuously
•
Thursday (8km route) 5 minute walk
Jog 8km continuously
WEEK 12
Congratulations! You're nearly at the finish line and ready to
prove to all that you can stick to your resolutions, achieve your
goals and get your body into fit fine form. Take a thorough
mental note of how good success feels, and use it as a
visualisation tool for any future goals you set yourself.
•
Monday (6km route) 5 minute walk
Jog 6km continuously
•
Wednesday (5km route) 5 minute walk
Jog 5km continuously
•
Thursday (8km route) 5 minute walk
Jog 8km continuously
Maintenance
Day 1 : 7km
Day 2 : a 5km time-trial (to keep up the competitive spirit)
Day 3 : 9-10km. You might want to save this one for the weekend when you can go
somewhere scenic – the coast, the mountains, a forest – and aim to incorporate two hills so
you continue to improve your strength and fitness.

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