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Couch To 10K Training Plan - Week 9

 

As we’re getting closer to Central Health Derby 10K race day we’re increasing the distance you’ll be running each week. This week’s plan will see you complete your first continuous 5K, an impressive first milestone as our coach Andy says!

Although the distances are increasing, this week is not too intensive and should be giving your body time to recover. If you’re interested in completing your 5K at a Parkrun as Andy suggests, local ones include Markeaton Park and Shipley Country Park, which both take place at 9am every Saturday.

Remember, our Race Ready Evening is next week, 15th March, 5-8pm at Central Health, 70 Nottingham Road, Spondon, Derby, DE21 7NL. A range of Central Health staff will be on hand to answer any injury queries, Sporting Futures event staff can answer any race-related questions and you get to meet our coach Andy who can offer you personalised hints and tips to optimise your training.

Week 9

We’re in the thick of the peak training phase now, so you may be expecting us to turn the screw and make the training tougher again this week. Well, the good news is; we’re not going to do that.

Similar to what happened back in week 5, the training backs off a little again this week, to aid recovery and help let your hard work soak into your body. However, the week is designed to ensure you still feel that you’re making good progress.

Although sessions 1 and 2 contain slightly less running than last week, we are continuing to increase the amount of continuous running. The target for session 3 is to complete 3.1 miles (the equivalent to 5 kilometres) as a continuous run which, if you are a beginner, is quite a milestone!

To do your first 5k run, you might want to consider going down to your local Parkrun on Saturday morning to do this. If you’ve never been to one, you’ll find that that there is a great atmosphere which is supportive of new runners. Plus, running amongst a large group is great practice for race day. Parkrun is completely free, but you do need to register and obtain a barcode to print at home, if you want to be shown on the results. More info at: http://www.parkrun.org.uk

Week 9 Recommended Training Sessions

  • Session 1

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 2

Warm Up

5 minutes brisk walking

Main Session

Run 5 mins, walk 2 mins

Run 20 mins

Total running time = 25 mins

Cool Down

5 minutes walking, gradually reducing pace

Total Time 37 mins

  • Session 3

Warm Up

½  mile (800m) minutes brisk walking

Main Session

Run ½ mile (800m), walk ¼ mile (400m)

Run 3.1 miles (5km), walk ¼ mile (400m)

Total running distance = 3.6 miles

Cool Down

½  mile (800m) minutes brisk walking, gradually reducing pace

Total Distance 4.85 miles

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