We’re officially past half way in the training programme, a massive well done for following it up to this point!
Now we’re into the peak training phase it’s even more important to make sure your body is keeping up with the demands of training. The plan has been written with rest days included to help this, but if you need a bit of extra support, our headline sponsors Central Health are the region’s leading physiotherapists, podiatrists and occupational health providers.
Your entry already gets you a free 10 minute consultation at their Nottingham Road Clinic, with 20% off your first treatment. To sweeten the deal even further, they’re opening their doors to all Central Health Derby 10K entrants for the evening on 15th Match, 5-8pm. Meet all their expert team to get advice on any niggles you may have, get your gait analysis measured to ensure you’ve got the technique and equipment to train at your best and see the facilities they have on offer.
Plus, if you’ve been following the Couch to 10K this far, it’d be rude not to meet the coach behind it! Andy Brookes will be attending the evening to offer extra hints and tips on your training. Sporting Futures event staff will also be present to ask any race day related questions, as will Jog Derbyshire representatives who can inform you about groups in the area.
We look forward to seeing you then. Find out more
Week 8:
This week’s plan is similar to last week, but continuing to build up the amount of running you are doing. As you’ll see below, this is particularly the case for your long weekend (or other non-working day) run.
Although we are still recommending recovery walking breaks, it’s important to remember how far you have come in the last two months of training to build up your running. When you complete this week’s sessions, you can be confident that you’re on track to do really well on race day.
Don’t slacken off with the strength exercises and stretching though. They’re really important to help avoid injury.
Week 8 Recommended Training Sessions
- Session 1
Warm Up
5 minutes brisk walking
Main Session
Run 5 mins, walk 2 mins
Run 12 mins with fast finish, walk 3 mins: twice
Run 5 mins
Total running time = 34 mins
Cool Down
5 minutes walking, gradually reducing pace
Total time 52 mins
- Session 2
Warm Up
5 minutes brisk walking
Main Session
Run 5 mins, walk 2 mins
Run 12 mins, walk 3 mins: twice
Total running time = 29 mins
Cool Down
5 minutes walking, gradually reducing pace
Total time 44 mins
- Session 3
Warm Up
½ mile (800m) minutes brisk walking
Main Session
Run ½ mile (800m), walk ¼ mile (400m)
Run 2 miles (3200m), walk ¼ mile (400m)
Run 1 mile (1600m), walk ¼ mile (400m)
Total running distance = 3.5 miles
Cool Down
½ mile (800m) minutes brisk walking, gradually reducing pace
Total distance 5.25 miles
Speed Work
Similar to last week the speed work is included in Session 1. In the 12-minute running segments, run at a pace that is comfortable for you for the first 10 minutes and then push harder for the last 2 minutes. However, only do this if you feel able and are not carrying any injury niggles.
