4 Week Beginner Training
By Chris Nelson
If the longest distance you have completed to this point is between 1km and 5km, this training plan will help you increase your overall total distance at a gradual pace. The way we are going to do this is by half a km or one km on just one of your runs per week until you I get you to the magic 10km mark.
Make sure your long runs are of a slow and steady pace. Go out slowly and then, if you are feeling good on the way back, lift a little and come back faster. If you go out too fast you can be assured, you wont feel so good on the way back.
If you are thinking about adding some speed or upping the pace on your runs, try it on your shorter runs instead of the long and slow ones. The main objective and reasoning behind your long runs are to make it all the way without walking or only walking on a few occasions.
Chris’ Expert Tip:
If you need to walk that is OK, but make sure you only walk for a number of breaths not a distance or time period and then run again, i.e. after 20 breaths I will run again. This will ensure you control your breathing and lower your heart rate, and this will increase the chances of you being able to run again sooner.
On the Days you don’t run, download the beginner weight training program and complete it at your local Anytime Fitness Club or the gym you are a member of.
The Training Plan
Watch this space! Training plans will be updated every week until race week!
Week 1 Training
Long Slow 8km Run
6km Run
5km Run
Week 2 Training
Long Slow 10km Run
7km Run
5km Run
Week 3 Training
Long Slow 8km Run
7km Run
6km Run
Week 4 Training
5km Run
5km Run
RACE DAY 10km!
