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
Recovery is crucial – so don’t forget it
Well done on making it past the halfway point!
Over the past five weeks of training, you’ve successfully increased your intensity levels and distance and now the race is on to recover for your next long distance run.
During a run you will feel strong, push through the pain and will be overcome by one of the best feelings in the world when you finish. However, the next morning when you get out of bed, every step you take hurts.
We’ve created the optimal recovery plan below:
1 Cool Down – It’s important to allow your heart rate, breathing rate and body temperature to reduce after exercise. At the end of your run, walk gently for 3-5 minutes to allow the body to relax and cool down.
2 Stretch – Stretching after exercise reduces muscle stiffness and soreness. For recovery purposes the best option is 10-15 minutes of static stretching, focusing on the major muscle groups (quads, hamstrings, calves and hips) and anything that felt sore on the run.
3 Rehydrate – During exercise we lose water and salt from sweating. Therefore It is important to rehydrate within 10-15 minutes of finishing. Salt can be added to your water or added to your meal to replenish the body’s salt content.
4 Eat – You should aim to eat a high-quality meal with a good balance of protein, complex carbohydrates and fats one to two hours after your session. This will provide your body with the final nutrients it needs for muscle recovery and to replenish the glycogen stores.
5 Relax – About 60-90 minutes before you go to bed, take a bath with Epsom salts and relax in the hot water for 10-15 minutes. This will relax your muscles, helping to minimise delayed onset muscle soreness (DOMS) and will also help you sleep.
6 Foam Roll – Foam rolling also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.
7 Sleep – Sleep helps with muscle recovery. The day you run try to get 7-10 hours of sleep that night. The amount of sleep you get can affect your performance, so try to create a regular sleep pattern.
8 Rest Days – It is important to add rest days into your training plan to give your body time to recover and get ready for the next run.
As you can see from above, this routine is quite extensive and we understand you won’t always have the time to undertake the full plan after every run or training session.
However, it gives you a glimpse of the things you should be doing post-run or exercise to help your recovery and prepare you for your next run or training session.
This week’s training plan:
Walk 5 mins. Alternate run 5 mins and walk 1 min. Repeat 5 times.
Swim/cycle 45 mins (continuously).
Walk 5 mins. Attempt to run 6K (continuously).
Jog 5 mins. Run 40 mins (easy).
Jog 5 mins. Alternate jog/run 90 secs and walk 30 secs. Repeat 10 times.
Jog 5 mins. Run 50 mins (tempo).
Jog 5 mins. Run up to 12K.
Name: Debbie Wilkinson.
I’m now halfway through the programme – well done to everyone who is following it alongside me.
On Sunday I was able to check my progress compared to 12 months ago by taking on the Run Garioch 5K.
It was a blustery day and a hilly course, but I’m pleased to say I managed a 5K time of 33:31, which is more than two minutes faster than last year.
I know time isn’t everything, but I felt much more comfortable on the whole tackling the event this time round.
Now I just need to get past my 6K barrier and push harder over the next few weeks to get further and be comfortable while doing so.