Make Aberdeen’s longest-running road race your latest challenge!
Welcome to your 10 weeks to 10K training plan.
Whether you have ran the race before or are looking to set yourself a new challenge, Sport Aberdeen’s health and wellness team will be on hand every Saturday to offer you training advice to help keep you motivated and get you ready for the race on Sunday May 5.
There will be two plans available every week, one for beginner runners to follow to get you ready for the race and one for people who have run before but are looking to set a new PB.
For more information on the race and how to
sign up, please visit the Sport Aberdeen website: www.sportaberdeen.co.uk/bhge-10k
Use parkruns to push you forward
Well done, you’re halfway there already!
I’d like to say it’s all smooth sailing from here, but unfortunately this is the point in your training when you’ll be tested the most.
You’ve reached the peak in your preparation and now it’s time to double down on your goal and work toward smashing it.
We have all seen massive groups of runners, running around like a pack of wolves.
This may look daunting to a new or solo runner – however, there are many benefits of running in a group.
If you’ve never heard of parkrun, they are free, weekly, timed 5K runs that take place across Aberdeen.
Open to everyone, they are a safe and easy way to take part in group running.
If you need a bit of extra encouragement and motivation to hit your 5K this week, check out parkrun Aberdeen’s Saturday run, which takes in some of the BHGE 10K race route along the beachfront.
Find out more on the parkrun website: www.parkrun.org.uk/aberdeen
Week five plan
Walk 5 mins. Alternate run 4 mins and walk
1 min. Repeat 5 times.
Walk 5 mins. Run up to 50 mins (as
continuously as possible).
Walk 5 mins. Attempt to run 6K (continuously).
Jog 5 mins. Run 40 mins (easy).
30 secs squats, 30 secs rest. 30 secs push ups, 30 secs rest. 30 secs burpees, 30 secs rest. 30 secs lunges, 30 secs rest. 30 secs plank, 30 secs rest. Repeat 6 times.
Jog 5 mins. Run 50 mins (tempo).
Jog 5 mins. Run 10K.
Debbie’s diary for week four
Name: Debbie Wilkinson.
I cannot believe I’m approaching the halfway mark of the 10 Weeks to 10K programme.
This week I have been able to go above and beyond what is on the plan and have been testing myself by adding an extra kilometre where possible.
Now I can run/jog 5K at a comfortable pace, which I have never been able to do before.
Over the next few weeks, I need to focus on diet and recovery as the distances increase.
Knowing what will fuel my body and how to prevent any injury will be on my mind for the coming weeks.