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
Week 7 – Fuel for thought as big race day nears
With only three weeks to go, it’s time for the last push.
Training for a race requires physical stamina and mental fortitude.
But it also requires a balanced diet that fuels you. Having a good nutrition plan for pre and post-run meals will keep your energy stores full and help you recover quicker.
Two-to-four hours before your run we suggest having a snack or light meal, high in complex carbohydrates such as vegetables, fruit, legumes and whole grains.
From a protein perspective it should be easy to digest options like ground meat, eggs and dairy-based foods.
Keep fat, sugar and fibre low to avoid cramp during your run.
One-to-two hours after your run or training session, you should aim to eat a high-quality meal with a good balance of protein, complex carbohydrates and fats.
Good nutrition is important for overall health and a good nutrition plan will enhance your performance and promote recovery.
This week’s training programme
Walk five mins. Alternate run six mins and walk 30 secs. Repeat six times.
Walk five mins. Run up to 60 mins (continuously).
Walk five mins. Attempt to run 8K (continuously).
Jog five mins. Run 50 mins (easy).
30 secs squats, 30 secs rest. 30 secs lunges, 30 secs rest. 30 secs high knees, 30 secs rest. 30 secs squat jumps, 30 secs rest. 30 secs alternative lunge jumps, 30 secs rest. Repeat six times.
Jog 5 mins. Run 60 mins (tempo).
Jog 5 mins. Run up to 12K.
I’m delighted with the progress I made throughout last month and my pace and recovery have continued to improve.
With only weeks until race day, I’m starting to get excited about the event.
This week, Sport Aberdeen’s Health and Wellness Team created a custom nutrition plan for me to use for the remaining four weeks, to help make sure I’m eating the right foods to fuel my body throughout training and support my recovery post training.
I also attended the running seminar, where I received some useful hints and tips for race day.
If you still haven’t entered, it’s not too late to start training. Remember, entries will close on April 14.