Lisa Raleigh - Preparing for Race Day! 5km and 10km Advice

Lisa RaleighThere is one month left before your SPAR ladies' challenge! Make the most of your time and make sure you are training optimally. Here is some useful information to help you through the final weeks of training. This guide is mainly for beginners and novice runners, and requires that you train three times each week. Try to keep a day in between your sessions.

4 weeks to go:

5km
1^st training session: 2 intervals of running for 10 minutes and walking for 1 minute.
2^nd training session: 2 intervals of running for 12 minutes and walking for 1 minute.
3^rd training session: 2 intervals of running for 13 minutes and walking for 1 minute.

10km
1^st training session: Run steadily for 35 minutes then practise 3-5 1-minute intervals running up gradual inclines, walking down to recover.
2^nd training session: Run steadily for 35 minutes, practicing additional 2 6-minute intervals of moderately hard running.
3^rd training session: Run steadily for 60 minutes.

3 weeks to go:

5km
1^st training session: 2 intervals of running for 15 minutes and walking for 1 minute.
2^nd training session: Run steadily for 17 minutes, walk for 1 minute, then run for a further 7 minutes.
3^rd training session: Run steadily for 19 minutes, walk 1 minute, then run for a further 7 minutes.

10km
1^st training session: Run steadily for 30 minutes then practise 3-5 I-minute intervals running up gradual inclines, walking down to recover.
2^nd training session: Run steadily for 30 minutes, practicing an additional 3 5-minute intervals of moderately hard running.
3^rd training session: Run steadily for 80 minutes.

2 weeks to go:

5km
1^st training session: Run steadily for 20 minutes, walk 1 minute, then run for a further 6 minutes.
2^nd training session: Run steadily for 24 minutes.
3^rd training session: Run steadily for 26 minutes.

10km
1^st training session: Run steadily for 25 minutes then practise 3-5 I-minute intervals running up gradual inclines, walking down to recover.
2^nd training session: Run steadily for 25 minutes, practicing an additional 2 6-minute intervals of moderately hard running.
3^rd training session: Run steadily for 50 minutes.

1 week to go:

5km
1^st training session: Run steadily for 28 minutes.
2^nd training session: Run steadily for 30 minutes.
3^rd training session: Run steadily for 26 minutes.

10km
1^st training session: Run steadily for 20 minutes then practise 3-5 I-minute intervals running up gradual inclines, walking down to recover.
2^nd training session: Run steadily for 20 minutes, practicing an additional 2 3-minute intervals of moderately hard running.
3^rd training session: For your final session, take it easy and run steadily for 15 minutes. Include a few accelerations, building up speed from a jog to a sprint for 15 seconds then slowing down for the remainder of the minute.

*Incorporating 30-40-minute cross-training sessions into your week will improve your endurance whilst allowing your body time to recover from running. Practise strength and resistance training, or low-impact activities like swimming or cycling. Whatever you do, make sure you are getting at least one day of rest every week!

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