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
Warm up gets you ready to run well
Ensuring that you warm up before you train is essential to avoid injury.
It helps loosen you up and gets your blood pumping around your body.
The best warm-up exercises for running are dynamic movements that mimic the movement of running.
These movements increase the range in the joints, activate your muscles and increase your heart rate, helping to reduce your risk of injury and allow you to run with better form.
Follow this routine – demonstrated by Sport Aberdeen’s Will Wilson – the next time you train to get you ready:
1. First, open up your hips by lifting your knee up to a right angle as wide as possible and pulling it round in front of you. Repeat a few times and then do the other hip.
2. In the second dynamic movement, kick each leg straight out in front of you as high as you can to stretch your hamstrings.
3. Stretch your groin by placing your feet as wide as possible and bending down – maintaining straight legs – to touch the ground. Hold for 10 seconds.
4. While sitting on the ground, again target your hamstrings by trying to touch your toes with your leg placed straight in front of you.
Repeat on the other leg.
5. It’s the back, shoulders, chest and more with this move.
Lying face down on the ground, use your arms to push your top half upwards, while keeping your legs close to the floor, resulting in a back bend.
6. Stretch your quadriceps by lying on your side and pulling your foot behind you as far as you can.
Although warming up is important, stretching and cooling down is just as important to recover from your training.
Week four training plan:
Walk 5 mins. Alternate run 3 mins and walk 2 mins. Repeat 5 times.
Swim/cycle 30 mins (as continuously as possible).
Walk 5 mins. Run 4K (as continuously as possible).
Jog 5 mins. Run 30 mins (easy).
Jog 5 mins. Alternate jog/run 3 mins and walk 2 mins. Repeat 10 times.
Jog 5 mins. Run 40 mins (tempo).
Jog 5 mins. Run 8K.
Name: Debbie Wilkinson. Age: 33
Week three already and I’m definitely starting to feel an improvement in my pace.
Compared to week one I can already see an improvement in pace on my Strava.
I was also able to attend the Hazlehead parkrun on Saturday morning for the first time since last year, where I was able to run 5K at a fairly sustainable pace.
At the end of this month I shall be completing the Run Garioch 5K and I hope to run comparatively better this year than in 2018.
I train every Tuesday evening at Westburn Park from 5pm if any fellow 10 weeks to 10K participants would like to join me.