Learn To Run Your First 10kms
Wednesday, February 12, 2020, in Fitness, Cardio by Jonny Cainer
As children, we loved to run around, it’s one of the first things we learn to do. In today’s society, everything is rush-rush, work-work and we forget how fun and amazing it can feel to just run.
As a running coach, I see many first time runners wanting to set themselves a challenge with an ambitious running goal. I’m often asked, will I ever be able to run a whole 10km? The answer is; absolutely. With the right know-how, a 10km run is achievable for anyone.
PRACTICE MAKES PERFECT
Never has there been a more truer statement when it comes to running. Whether your running aspirations are brand new, you’re getting back into it or you’re more of a casual treadmill jogger, every run you do is an improvement. Once you learn how to ride a bike, you never forget, and the same goes with running.
A scheduled run three times a week, mixed with an essential resistance training session to build strength in the lower body, core and back, will improve conditioning incredibly quickly and you’ll be running long distances in no time.
MORE THAN A RUN
Before you set out on a running plan, you’ll want to “get ready to run”. This means making improvements in other areas of your training to set you up for running success. A good starting place is interval training, which has been proven to significantly improve your VO2 Max (maximal oxygen uptake). Not only will it help you get fitter, quicker, it’s also easier on the limbs to stay clear of injury.
Active recovery, stretching and foam rolling are also important to incorporate in your plan as a means to maximise your performance on every run and avoid injury.
RUN FOR A GOOD CAUSE
Finding the motivation to run long distance can be the most challenging part. That’s where a commitment to raising money for a worthy cause can really help push you along. Plus, it’s hugely rewarding, especially if it’s a cause that’s close to your heart. Start with shorter distance – 10km race events are the most common distance and there are many ways to get involved with your favourite charities.
GET STARTED
Below is a great training program for someone looking to run their first ever 10km race.
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|
Week 1 |
Fast walk with a 60 sec easy jog every 4 mins x 5 Repeats
(20 min), |
Active recovery & stretch/foam roll |
Speed intervals 20min) 5 min w/u walk, 30 secs medium jog, 90 secs walk x 5 Repeats, 5 min c/down walk |
Resistance Training & Stretch/foam roll |
Rest |
Fast walk with a 60 sec easy jog every 4 mins x 6 Repeats
(30 min), |
Rest |
|
Week 2 |
Fast walk with a 2 min easy jog every 4 mins x 5 Repeats
(20 min), |
Active recovery & stretch/foam roll |
Speed intervals 30min) 5 min w/u walk, 30 secs medium jog, 90 secs walk x 10 Repeats, 5 min c/down walk |
Resistance Training & Stretch/foam roll |
Rest |
2km Jog (Record Time) |
Rest |
|
Week 3 |
2km Jog (Beat Time) |
Active recovery & stretch/foam roll |
Speed intervals 30min) 5 min w/u walk, 60 secs medium jog, 60 secs walk x 10 Repeats, 5 min c/down walk |
Resistance Training & Stretch/foam roll |
Rest |
3km Jog (Record Time) |
Rest |
|
Week 4 |
3km Jog (Beat Time) |
Active recovery & stretch/foam roll |
Speed intervals 30min) 5 min w/u walk, 60 secs faster run, 60 secs walk x 10 Repeats, 5 min c/down walk |
Resistance Training & Stretch/foam roll |
Rest |
5km Jog (Record Time) |
Rest |
|
Week 5 |
5km Jog (Beat Time) |
Active recovery & stretch/foam roll |
Speed intervals 30min) 5 min w/u walk, 60 secs Sprint, 60 secs walk x 10 Repeats, 5 min c/down walk |
Resistance Training & Stretch/foam roll |
Rest |
7.5 km run
|
Rest |
|
Week 6 |
Easy walk/jog (15min) |
Active recovery & stretch/foam roll |
Easy walk/Jog (15min) |
Active recovery & stretch/foam roll |
Active recovery & stretch/foam roll |
Rest |
RACE DAY |
Jonny is a Senior Personal Trainer and mentor Personal Trainer at Fitness First Bondi Spring Street Platinum. He has been in the industry for 19 years wearing many different hats as a Personal Trainer, Running Coach, Advanced Physique Coach, Nutritional Specialist, Group Fitness Instructor, Sports Coach and Personal Trainer Manager. Jonny is a sports and fitness enthusiast specialising in strength, conditioning and running – helping clients from absolute beginners to experienced marathon runners achieve their goals.
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