training programmeS
Preparation
As with most things – PREPARATION is the key. To get maximum enjoyment and satisfaction from this event, it is essential you train for the big day. Training programmes will start from a basic brisk walking pace then move to include short periods of jogging (gentle running pace where you are able to chat throughout) with appropriate recovery (walking) periods in between. Over the weeks of the programme, the jogging periods become longer and the recovery periods shorter. An absolute beginner can start a training programme from scratch and in ten weeks be ready and confident to take part in their first 10k.
A jogscotland training programme
is available at http://www.jogscotland.org.uk/programmes/the-programmes
Barrhead 10k Road Race 10 Week Training Programme
The first five weeks
of this programme are based on the pyramid system of training
where distances covered start small, gradually increase in length
to the ‘apex’ (equivalent to the longest distance) and then start
to shorten again to the end of the session. By the end of week
five joggers should be able to jog continuously for thirty minutes
– enough for anyone to be able to confidently enter a 5k run.
Please note that the walking sections (also know as 'recovery')
throughout the programme should be brisk, especially at the start,
warming up the muscles in preparation for exercise.
Scroll down past the
first table to see sample breakdowns of sessions highlighted in
yellow.
| Wk/beg | Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 13th Jul | 15 mins walk/jog |
Rest |
Rest |
20 mins w/j |
Rest |
20 mins w/j |
Rest |
| 20th Jul | 25 mins w/j |
Rest |
Rest |
25 mins w/j |
Rest |
25 mins w/j |
Rest |
| 27th Jul | 30 mins w/j |
Rest |
Rest |
30 mins w/j |
Rest |
35 mins w/j |
Rest |
| 3rd Aug | 40 mins w/j |
Rest |
Rest |
40 mins w/j |
Rest |
40 mins w/j |
Rest |
| 10th Aug | 40 mins w/j |
Rest |
Rest |
40 mins w/j |
Rest |
35 mins w/j |
Rest |
| 17th Aug | 40 mins jogging |
Rest |
Rest |
45 mins jogging |
Rest |
4 mile jog |
Rest |
| 24th Aug | 45 mins jogging |
Rest |
Rest |
50 mins jogging |
Rest |
4.5 mile jog |
Rest |
| 31st Aug | 50 mins jogging |
Rest |
Rest |
55 mins jogging |
Rest |
5 mile jog |
Rest |
| 7th Sep | 55 mins jogging |
Rest |
Rest |
1 hr jogging |
Rest |
5.5 mile jog |
Rest |
| 14th Sep | 3 mile jog |
Rest |
Rest |
3 mile jog |
Rest |
Rest |
Barrhead 10k |
| Mon 13th July (15 mins) | Mon 27th July (30 mins) | Mon 3rd Aug (40 mins) | Sat 15th Aug (35 mins) | |||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Walk | 2'00 |
Walk | 2'00 |
Walk | 2'00 |
Walk | 2'30 | |||
| Jog | 30" |
Jog | 2'00 |
Jog | 3'00 |
Jog | 30'00 | |||
| Walk | 2'00 |
Walk | 1'30 |
Walk | 1'30 |
Walk | 2'30 | |||
| Jog | 30" |
Jog | 3'00 |
Jog | 7'00 |
|||||
| Walk | 1'30 |
Walk | 1'30 |
Walk | 2'00 |
|||||
| Jog | 1'00 |
Jog | 5'00 |
Jog | 10'00 |
|||||
| Walk | 1'30 |
Walk | 1'30 |
Walk | 2'00 |
|||||
| Jog | 1'30 |
Jog | 7'00 |
Jog | 7'00 |
|||||
| Walk | 1'00 |
Walk | 1'30 |
Walk | 1'30 |
|||||
| Jog | 1'00 |
Jog | 2'00 |
Jog | 2'00 |
|||||
| Walk | 1'00 |
Walk | 1'00 |
Walk | 2'00 |
|||||
| Jog | 30" |
Jog | 1'00 |
|||||||
| Walk | 1'00 |
Walk | 1'00 |
|||||||
After 3rd August your sessions would start to even out and be broken down to include longer jogging sections such as 3 x 10 mins, then 2 x 15 mins, 1 x 20 mins plus 1 x 10 mins, 1 x 25 plus 1 x 5 then by the Saturday 15th August (last two columns in above table) the session would be 2’30 mins walking, 30 mins continuous jogging, 2’30 mins walking. Having achieved continuous jogging time of 30 mins, the second half of the programme incorporates known mileage sessions.