Liz crosses the line to win the adidas Half Marathon at Silverstone motor racing track
British long distance running star and Lucozade Sport ambassador Liz Yelling gives you the tips and advice you need to get the most out of your race Well done you’re nearly there It’s funny that some people spend the majority of their time in their ‘living’ room staring at a flickering box in the corner. This isn’t really living! And for me, that’s what is great about running; it makes you feel alive. It’s a sport that is simple to start, needs only a small amount of kit, is easy to take with you wherever you go, is social and fun, and best of all, it’s brilliant for your health, fitness and vitality. Whether you’re a total beginner, an occasional jogger or a regular runner, participating in the Hydro Active Women’s Challenge is something to shout about and is a fantastic achievement.
READY FOR RACE DAY
So what now? The final week Are you worried about what you’ll need to take with you, what to wear, whether you’ll get lost, what to do at the start and finish or how fast to go? Well don’t panic! Your walking, running or jogging programme over the previous weeks should have taken care of your fitness so just relax and enjoy the day. Back off In the week before the run don’t be tempted to test yourself or top up your fitness by going out and doing more running or heading to the gym more than you’d normally do. There’s a wealth of scientific evidence that has shown that ‘tapering’ (reducing training volume) improves running performance. To get the most from yourself on the day of the run aim to do between 30 - 50% of your normal exercise volume in the week leading up to the event. Nourish yourself It’s equally important to make the right food and drink choices too. Carbohydrate is the body’s energy currency and you need to make sure your reserves are well stocked for the big day. That doesn’t mean a week of undoing all your hard work by gorging on pastries, but sticking to a balanced healthy diet that contains some carbs, especially in the three days before the event. Low GI carbs (like oats, barley
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com 18 Hydro Active Women’s Challenge | www.womenschallenge.co.uk
and bran, wholegrain breads, basmati rice or noodles work really well. It’s important to stay topped up with fluids too. Have a bottle of Hydro Active on your desk at work, in your gym bag, at home, or in the car. Regular sips throughout the day will keep you properly hydrated. It’s low in calories and is specially formulated to contain the fluid that you need as well as carbohydrates for energy. It also has essential electrolytes that you’ll need on race day to replace the salts you lose when you sweat. Plan and prepare! Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit by laying everything out you need for your run the day before. My typical check list includes: • • • • • • • • • • • • • • • •
Race entry details, map, location of event headquarters, start and finish Running shoes Kit: shorts, leggings, crop top, bra, T-shirt, vest, lycra run tights, socks Race number Safety pins (for your race number) Toilet paper (explained below!) Wet wipes Deodorant Towel Hair scrunchie Emergency tampon Sunscreen Plastic bag for used race kit! Post race snack Hydro Active for before and after your run (but there will also be hydration stations at the start of the race with plenty of Hydro Active for you on the day) Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops >>
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com www.womenschallenge.co.uk | Hydro Active Women’s Challenge 19
Liz crosses the line to win the adidas Half Marathon at Silverstone motor racing track
British long distance running star and Lucozade Sport ambassador Liz Yelling gives you the tips and advice you need to get the most out of your race Well done you’re nearly there It’s funny that some people spend the majority of their time in their ‘living’ room staring at a flickering box in the corner. This isn’t really living! And for me, that’s what is great about running; it makes you feel alive. It’s a sport that is simple to start, needs only a small amount of kit, is easy to take with you wherever you go, is social and fun, and best of all, it’s brilliant for your health, fitness and vitality. Whether you’re a total beginner, an occasional jogger or a regular runner, participating in the Hydro Active Women’s Challenge is something to shout about and is a fantastic achievement.
READY FOR RACE DAY
So what now? The final week Are you worried about what you’ll need to take with you, what to wear, whether you’ll get lost, what to do at the start and finish or how fast to go? Well don’t panic! Your walking, running or jogging programme over the previous weeks should have taken care of your fitness so just relax and enjoy the day. Back off In the week before the run don’t be tempted to test yourself or top up your fitness by going out and doing more running or heading to the gym more than you’d normally do. There’s a wealth of scientific evidence that has shown that ‘tapering’ (reducing training volume) improves running performance. To get the most from yourself on the day of the run aim to do between 30 - 50% of your normal exercise volume in the week leading up to the event. Nourish yourself It’s equally important to make the right food and drink choices too. Carbohydrate is the body’s energy currency and you need to make sure your reserves are well stocked for the big day. That doesn’t mean a week of undoing all your hard work by gorging on pastries, but sticking to a balanced healthy diet that contains some carbs, especially in the three days before the event. Low GI carbs (like oats, barley
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com 18 Hydro Active Women’s Challenge | www.womenschallenge.co.uk
and bran, wholegrain breads, basmati rice or noodles work really well. It’s important to stay topped up with fluids too. Have a bottle of Hydro Active on your desk at work, in your gym bag, at home, or in the car. Regular sips throughout the day will keep you properly hydrated. It’s low in calories and is specially formulated to contain the fluid that you need as well as carbohydrates for energy. It also has essential electrolytes that you’ll need on race day to replace the salts you lose when you sweat. Plan and prepare! Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit by laying everything out you need for your run the day before. My typical check list includes: • • • • • • • • • • • • • • • •
Race entry details, map, location of event headquarters, start and finish Running shoes Kit: shorts, leggings, crop top, bra, T-shirt, vest, lycra run tights, socks Race number Safety pins (for your race number) Toilet paper (explained below!) Wet wipes Deodorant Towel Hair scrunchie Emergency tampon Sunscreen Plastic bag for used race kit! Post race snack Hydro Active for before and after your run (but there will also be hydration stations at the start of the race with plenty of Hydro Active for you on the day) Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops >>
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com www.womenschallenge.co.uk | Hydro Active Women’s Challenge 19
Another win at the Bath Half Marathon
On the day Stay calm and don’t rush. By taking care of things before the event you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and use the toilet! (Tip: expect long queues and take your own toilet paper!). Arrange a secure place to leave your valuables, find out where the start line is, and agree a suitable post run meeting point for friends and family. Make sure you eat breakfast to keep your energy stores topped up and use an exercise drink to optimise your hydration levels. Drinking 500mls of Hydro Active two hours before the event and another 500mls 15 to 30 minutes before you start running will help to ensure you are optimally hydrated. The start line may look like a mass bundle of runners all jostling and charging off as the gun sounds, but it’s actually really well organised. Get into your starting spot and once you start, find your pace, establish your breathing and stride pattern and stick to it! When running, your body temperature increases and you’ll start to sweat to help keep you cool. Taking on board extra fluids to replace those you lose in sweat is, therefore, very important. If you don’t replace the fluids and salts lost through sweating, you could end up dehydrated which can ultimately make your run feel harder. This is especially important if it’s a warm day. If you have practiced running with a bottle in training, take a bottle of Hydro Active with you to the start line and sip little and often throughout.
After the event At the finish make sure you have access to a change of clothes and something to top up your energy levels.You should look to consume some carbohydrates and fluids to replace the fluids lost during your run – ideally within 30 - 40 minutes of crossing the finish line. Even if you feel tired, you’ll benefit from a few minutes of very light jogging or walking and some stretching. This will help reduce the risk of muscle soreness that might develop over the next couple of days. Above all celebrate your achievement and enjoy the moment of your success. Meet up with your friends and family and bask in your glory! GOOD LUCK! My book The Woman’s Guide to Running (Hamlyn 2006) is a motivational and practical ‘toolbox’ to help women achieve their health, fitness and running goals. Whether that’s taking their first tentative steps, running for 30minutes without stopping, or completing a running race, it will support you through your running journey and help you take control of your running today, tomorrow and in the future! Find out more on my website www.lizyelling.com ‘The Woman’s Guide to Running’ is available in all good bookshops, online (www.amazon.co.uk / www.hamlyn.co.uk) or from Littlewood Book Services on 01903 828 501. RRP £12.99.
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com 21 Hydro Hydro Active Active Women’s Women’s Challenge Challenge || www.womenschallenge.co.uk www.womenschallenge.co.uk XX
www.womenschallenge.co.uk | Hydro Active Women’s Challenge XX
Another win at the Bath Half Marathon
On the day Stay calm and don’t rush. By taking care of things before the event you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and use the toilet! (Tip: expect long queues and take your own toilet paper!). Arrange a secure place to leave your valuables, find out where the start line is, and agree a suitable post run meeting point for friends and family. Make sure you eat breakfast to keep your energy stores topped up and use an exercise drink to optimise your hydration levels. Drinking 500mls of Hydro Active two hours before the event and another 500mls 15 to 30 minutes before you start running will help to ensure you are optimally hydrated. The start line may look like a mass bundle of runners all jostling and charging off as the gun sounds, but it’s actually really well organised. Get into your starting spot and once you start, find your pace, establish your breathing and stride pattern and stick to it! When running, your body temperature increases and you’ll start to sweat to help keep you cool. Taking on board extra fluids to replace those you lose in sweat is, therefore, very important. If you don’t replace the fluids and salts lost through sweating, you could end up dehydrated which can ultimately make your run feel harder. This is especially important if it’s a warm day. If you have practiced running with a bottle in training, take a bottle of Hydro Active with you to the start line and sip little and often throughout.
After the event At the finish make sure you have access to a change of clothes and something to top up your energy levels.You should look to consume some carbohydrates and fluids to replace the fluids lost during your run – ideally within 30 - 40 minutes of crossing the finish line. Even if you feel tired, you’ll benefit from a few minutes of very light jogging or walking and some stretching. This will help reduce the risk of muscle soreness that might develop over the next couple of days. Above all celebrate your achievement and enjoy the moment of your success. Meet up with your friends and family and bask in your glory! GOOD LUCK! My book The Woman’s Guide to Running (Hamlyn 2006) is a motivational and practical ‘toolbox’ to help women achieve their health, fitness and running goals. Whether that’s taking their first tentative steps, running for 30minutes without stopping, or completing a running race, it will support you through your running journey and help you take control of your running today, tomorrow and in the future! Find out more on my website www.lizyelling.com ‘The Woman’s Guide to Running’ is available in all good bookshops, online (www.amazon.co.uk / www.hamlyn.co.uk) or from Littlewood Book Services on 01903 828 501. RRP £12.99.
15% off Lucozade Hydro Active sports sachets when you buy online. Enter code HAWC27 at www.lucozadeshop.com 21 Hydro Hydro Active Active Women’s Women’s Challenge Challenge || www.womenschallenge.co.uk www.womenschallenge.co.uk XX
www.womenschallenge.co.uk | Hydro Active Women’s Challenge XX
yelling for optimism It’s time to shed any doubts you have about being able to run 5k. Liz Yelling explains why with a bit of self-belief and optimism you’ve come to the right place. Congratulation! By choosing to participate in the adidas Women’s Challenge 5k event you’re about to join over 30,000 like-minded women runners of all abilities in London, Birmingham and Liverpool and reap the benefits of being an active woman. Well done for not being one of those women who says, “I couldn’t possibly do that, I can’t run”. By being positive and optimistic you’ll shine all the way through to the finish line. I know you can all do it! You’re a woman who would like to improve your health, be fitter, feel good about yourself, be empowered, motivated and inspired. With the Adidas Women’s Challenge you’ve come to the right place! Why bother? The brilliant thing about running as a sport and as a lifestyle choice is that it is so versatile. It doesn’t matter who you are, how old you are, where you live, how big or small you are, what your experience of running is, or your fitness or ability level. Even if you haven’t run since those daunting, wet,
humiliating laps around your school playing field in PE classes (yes, we’ve all had them!) then running has something for everybody and everybody! Running does not have to take up much time out of your day, it does not require lots of expensive equipment and is something you can do alone or with friends, depending on how you are feeling. All you really need is some passion, a little time, a pair of running shoes and you’re off! Oh yes, and don’t forget all those pounds we’re all going to raise for worthwhile charity causes. Time efficient running The thought of finding extra time to fit in a walk, walk-run or run into an already overbooked and busy life may sound chilling but you’ll be surprised at how simply running can be fitted into your day. Going for that run will give you valuable ‘me time’. It will revitalize, invigorate and refresh you, helping you to continue to juggle your daily tasks better. Try running early, before you do anything else, or at lunchtime, or immediately after work before going home. The key lies with prioritizing and
XX adidas Women’s 5K Challenge womenschallenge.co.uk
Liz yelling.indd 1-2
You can do it For many women the greatest hurdle is making that first commitment, taking those first tentative steps. They worry about what will happen when they start running. What will I wear? Will everyone be looking at me? Will I be fit enough? Will I get out of breath? Don’t be daunted by the prospect. Get started by putting one foot in front of the other. Getting going – start slowly! Don’t run before you walk! A common problem with many first timers is they think that they have to leave their front door and sprint as fast as they can. By the time they reach the end of the road they are groveling, red faced and puffing on the floor, muscles feeling like lead and thinking, ‘I knew it, it’s no good, I can’t do this running’. They give up and drag themselves home, exhausted, disappointed and dejected. If you haven’t done any exercise for a while – don’t panic. Spend the first 4 to 6 weeks of your new regime regularly walking (yes, that’s right, walking!) and
Tips for ring-fencing run time:
Key steps to successful first running:
• Take control: Prioritise what is important to you and spend time doing it
•
Be gentle, start slowly. Don’t be too ambitious and expect to run before you can walk.
•
Be smart. Build up progressively. Slowly add extra minutes to your walk / walk-jog / run.
• Be creative and flexible with your schedule
•
Take walking breaks. Don’t be afraid to stop and walk.
• Find a time slot that works for you and stick to it
•
Do it regularly.
• Don’t feel guilty about going for a run • Create boundaries around your running time
Remember, everyone feels nervous and anxious when they start something new for the first time.
Here’s the real secret; once you’ve started your running programme, don’t stop! Many new runners make the mistake of being overly ambitious in their first few weeks and then losing focus and momentum when it’s most important.
womenschallenge.co.uk adidas Women’s 5K Challenge XX
13/3/08 20:55:51
yelling for optimism It’s time to shed any doubts you have about being able to run 5k. Liz Yelling explains why with a bit of self-belief and optimism you’ve come to the right place. Congratulation! By choosing to participate in the adidas Women’s Challenge 5k event you’re about to join over 30,000 like-minded women runners of all abilities in London, Birmingham and Liverpool and reap the benefits of being an active woman. Well done for not being one of those women who says, “I couldn’t possibly do that, I can’t run”. By being positive and optimistic you’ll shine all the way through to the finish line. I know you can all do it! You’re a woman who would like to improve your health, be fitter, feel good about yourself, be empowered, motivated and inspired. With the Adidas Women’s Challenge you’ve come to the right place! Why bother? The brilliant thing about running as a sport and as a lifestyle choice is that it is so versatile. It doesn’t matter who you are, how old you are, where you live, how big or small you are, what your experience of running is, or your fitness or ability level. Even if you haven’t run since those daunting, wet,
humiliating laps around your school playing field in PE classes (yes, we’ve all had them!) then running has something for everybody and everybody! Running does not have to take up much time out of your day, it does not require lots of expensive equipment and is something you can do alone or with friends, depending on how you are feeling. All you really need is some passion, a little time, a pair of running shoes and you’re off! Oh yes, and don’t forget all those pounds we’re all going to raise for worthwhile charity causes. Time efficient running The thought of finding extra time to fit in a walk, walk-run or run into an already overbooked and busy life may sound chilling but you’ll be surprised at how simply running can be fitted into your day. Going for that run will give you valuable ‘me time’. It will revitalize, invigorate and refresh you, helping you to continue to juggle your daily tasks better. Try running early, before you do anything else, or at lunchtime, or immediately after work before going home. The key lies with prioritizing and
XX adidas Women’s 5K Challenge womenschallenge.co.uk
Liz yelling.indd 1-2
You can do it For many women the greatest hurdle is making that first commitment, taking those first tentative steps. They worry about what will happen when they start running. What will I wear? Will everyone be looking at me? Will I be fit enough? Will I get out of breath? Don’t be daunted by the prospect. Get started by putting one foot in front of the other. Getting going – start slowly! Don’t run before you walk! A common problem with many first timers is they think that they have to leave their front door and sprint as fast as they can. By the time they reach the end of the road they are groveling, red faced and puffing on the floor, muscles feeling like lead and thinking, ‘I knew it, it’s no good, I can’t do this running’. They give up and drag themselves home, exhausted, disappointed and dejected. If you haven’t done any exercise for a while – don’t panic. Spend the first 4 to 6 weeks of your new regime regularly walking (yes, that’s right, walking!) and
Tips for ring-fencing run time:
Key steps to successful first running:
• Take control: Prioritise what is important to you and spend time doing it
•
Be gentle, start slowly. Don’t be too ambitious and expect to run before you can walk.
•
Be smart. Build up progressively. Slowly add extra minutes to your walk / walk-jog / run.
• Be creative and flexible with your schedule
•
Take walking breaks. Don’t be afraid to stop and walk.
• Find a time slot that works for you and stick to it
•
Do it regularly.
• Don’t feel guilty about going for a run • Create boundaries around your running time
Remember, everyone feels nervous and anxious when they start something new for the first time.
Here’s the real secret; once you’ve started your running programme, don’t stop! Many new runners make the mistake of being overly ambitious in their first few weeks and then losing focus and momentum when it’s most important.
womenschallenge.co.uk adidas Women’s 5K Challenge XX
13/3/08 20:55:51
build up until you feel confident and competent enough to break into short periods of jogging with regular walk breaks. Depending on your fitness levels, or how you feel, you can very the length of time you walk and run. Gradually lengthen the time you spend jogging and shorten the time you spend walking until you can keep going without stopping for 30minutes on 3 to 5 days a week. There are no rules about how long to exercise for: it’s all down to personal circumstances, motivation, fitness levels and goals. What does matter is that a little running is better than none at all. It takes time. But with patience, motivation and determination it will not be long before you get into your stride and can run continuously for increasing lengths of time. You should aim to walk, walk-run or run for 30 to 60 minutes at least 3 times a week in the lead up to the Adidas Women’s Challenge. Everyone is different and so what works for you might not work for someone else but the key principles remain the same: progressively build up the frequency (how often), intensity (how hard) and duration (how long) of your workouts until regular easy running is possible. That’s the best way to successfully reach the finish line! Warming up and cooling down Before embarking on your regular run it’s important to warm up appropriately to reduce the risk of soreness and injury. This also helps get you focused and
raring to go. As a general rule include 5-10minutes of very light activity (walking/ jogging) and some gentle joint and muscle mobility exercises. Give your body time to cool down and recover after each workout. Some simple stretching or pilates exercises will help increase flexibility and reduce the risk of injury. Staying safe Whether you run in an urban, suburban or rural setting, running is a safe, comfortable and enjoyable activity but it’s much better to be aware, prepared, and avoid situations where you might be putting yourself in danger when out for a run. Your own personal safety is an issue to think about every time you step out of the door. Be responsible and be empowered in your running. Take control and minimize risk. • • • • •
Training with others is a great idea if you feel insecure running alone. Run with a group or find a running ‘buddy’ to join you. If you run with a headset / mp3 make sure you are still aware of everything else around you. Avoid areas where you don’t feel safe. Follow your instinct. If something makes you feel uneasy, change your route or turn around. Think about your route and where you are running. Know where you are going to go. Don’t get lost. Plan loop-based routes near your home so you can run back past your front door.
womenschallenge.co.uk adidas Women’s 5K Challenge XX
Liz yelling.indd 3
13/3/08 20:55:53
Thurs: 5min brisk walk (8min run, 2min walk) repeat 2x. 5mins walk. (30mins)
10 week Training programme for the adidas Women’s Challenge Running programmes are guides to get you started. They can help you focus and prepare for your event. No schedules are set in stone and can be modified to suit your personal needs and circumstances. You may want to change the days your run to suit your personal circumstances. The plan below is suitable for everyone new to running. Take your time, be patient, flexible and most of all have fun!
Tues: 10min brisk walk, 2min run, 1min walk, 2min run, 10min brisk walk. (25mins)
Sat or sun: 5min walk, 20min run, 3min walk, 5min run, 3min walk, 3min run, 5min walk. (44mins)
Thurs: 10min brisk walk, (run 2mins, walk 2mins) repeat 4x. 5mins easy walk. (31mins)
WEEK 7
Saturday or Sunday: 10 min brisk walk, (run 1 min, walk 2mins) repeat 5x. 5 min easy walk (35mins)
WEEK 2 Tues: 30min brisk walk Thurs: 5min brisk walk(run 90s, walk 3mins) repeat 4x. 5 mins easy walk. (28mins)
• • •
Choosing your running wardrobe. Don’t worry! People won’t be looking at you in your running kit. You don’t have to buy tight fitting, brightly coloured lycra to look good. Functional, comfortable kit is available and affordable. Having the right kit that you feel comfortable and confident in will mean you’ll look forward to putting it on and running in it. Everyday clothes are simply not designed for running and even though you might think that you look better or stand out less they are likely to cause discomfort and possible injury. There’s a fantastic, sassy range of athletic clothing on the market that is exercise and figure friendly. Specific women’s running kit combines fit with function and comfort with style, offering a look that is both sporty and feminine. Don’t underestimate the benefits of having well fitting tops, shorts or leggings and a good supportive bra. Most importantly choose a pair of running shoes that are right for your running style
Don’t be fooled by appearances. They can be deceptive. Not everyone you see out running is a professional! The majority are just like you. Summer running Kit •
Running trainers suitable for your needs (footstrike, cushioning and support)
•
Vest or crop top
•
Good Quality running bra
•
Lightweight, breathable tee shirt
•
Shorts
•
Gilet
•
Cap
•
Sunglasses
•
Good quality running socks
•
SPF sunscreen
How to run – posture and form There is more to running, technically, than simply putting one foot infront of the other! Some runners seem to flow effortlessly and ooze style, balance and flow. Others are more ungainly, less ‘polished’ and a little more ‘unique! Whatever your running style the Adidas Women’s Challenge is the same for everyone. What matters is not what you
XX adidas Women’s 5K Challenge womenschallenge.co.uk
Liz yelling.indd 4-5
look like but the fact that you are really out there doing it! There are a few key form and posture pointers that might help: • • •
• • •
Keep your head relaxed and steady Let your shoulders hang naturally. Don’t hunch. Bend your arms to 90 degrees by your sides and allow them to swing freely backwards and forwards close to your body like a pendulum. Keep your body upright Keep your knees, hips and lower legs in a line. Most of all – feel relaxed, balanced and in control!
Don’t forget to breath! Being out of breath is normal and to be expected during exercise. The key is not to worry but to adjust your pace accordingly and as you become more confident. Learn to embrace and harness your breathlessness. The more running you do, the fitter you get and the easier your breathing will become.
Thurs: 5min brisk walk. (8min run, 2min walk) repeat x3, 5min walk (40mins)
WEEK 3
Thursday: 5min brisk walk (run 1 min, walk 2mins) repeat 4x. 5mins easy walk. (22mins)
and footstrike. A specialist running shoe retailer will be able to help.
Tues: 5min brisk walk. (1min run, 1min walk) repeat 12x. 5min walk. (34mins)
You have dabbled with a bit of walk-jogging before but you’d class yourself as new to running. You’d like to be able to complete the event.
Tuesday: 20 minutes brisk walk
Run on lit streets and wear reflective clothing if it’s dark. Always ignore unwanted verbal harassment and avoid confrontations. Carry a mobile phone, or take a phone card. Carry a form of personal identification.
WEEK 6
Beginners 5k 8 week schedule
WEEK 1
•
Sat or Sun: 10min walk, 15minute run. 3min walk, 5min run, 5min walk (38mins)
Sat or Sun: 10min brisk walk (run 1 min, walk 2mins) repeat 7x. 10mins easy walk. (38mins)
Sat or Sun: 15min brisk walk, (4min run, 1min walk) repeat 4x. 10min easy walk (41mins)
Tues: 5min walk, (2min run, 1min walk), repeat 10x. 5min walk. (40mins)
WEEK 4
Thurs: 5min brisk walk. (8min run, 2min walk) repeat 4x, 5min walk. (50mins)
Tues: 10min brisk walk. (run 2mins, walk 2mins) repeat 6x 10mins brisk walk. (44mins)
Sat or Sun: 5min walk, 40min run, 5min walk. (50mins)
Thurs: 5min brisk walk (6min run, 2min walk, 4min run, 2min walk) repeat 2x. 5min walk. (38mins)
WEEK 8
Sat or Sun: 10min brisk walk. 10min run, 3min walk, 6min run, 10min walk. (39mins)
Tues: 5min brisk walk (5min run, 1min walk) repeat 3x. 5min walk. (28mins) Thurs: 15 min run Sun: Adidas Women’s Challenge.
WEEK 5 Tues: 10min brisk walk. (run 3mins, walk 2mins) repeat 6x. 10mins brisk walk (50mins)
My top tips for getting started • Don’t be daunted by the challenge you have set yourself! It’s not all tight lycra, sweaty bodies and skinny, fast young women! It’s quite the opposite. Get out and get started and you’ll soon find that you are an inspiration to other women just like you. • The hardest thing about running is taking the first step. Being a successful runner doesn’t mean running faster than anyone else. It means being able to walk, run-walk or run at your own pace, with confidence, balance, rhythm, posture and style. That’s what makes the adidas Women’s Challenge such a great event. There are so many women just like you! • The most daunting thing about trying something new is the feeling that you are in unfamiliar territory, out of your comfort zone. Everyone feels nervous when they start something new. It’s natural. • The great thing about starting running is that it’s more about your journey to become a healthy, active and energised woman than it is about how fast or how far you run. • Take it slowly. Don’t rush. Building up activity time gradually and progressively will see you grow in confidence, ability and fitness. •
Be brave! You can do it!
See you on the start line!
womenschallenge.co.uk adidas Women’s 5K Challenge XX
13/3/08 20:55:59
Thurs: 5min brisk walk (8min run, 2min walk) repeat 2x. 5mins walk. (30mins)
10 week Training programme for the adidas Women’s Challenge Running programmes are guides to get you started. They can help you focus and prepare for your event. No schedules are set in stone and can be modified to suit your personal needs and circumstances. You may want to change the days your run to suit your personal circumstances. The plan below is suitable for everyone new to running. Take your time, be patient, flexible and most of all have fun!
Tues: 10min brisk walk, 2min run, 1min walk, 2min run, 10min brisk walk. (25mins)
Sat or sun: 5min walk, 20min run, 3min walk, 5min run, 3min walk, 3min run, 5min walk. (44mins)
Thurs: 10min brisk walk, (run 2mins, walk 2mins) repeat 4x. 5mins easy walk. (31mins)
WEEK 7
Saturday or Sunday: 10 min brisk walk, (run 1 min, walk 2mins) repeat 5x. 5 min easy walk (35mins)
WEEK 2 Tues: 30min brisk walk Thurs: 5min brisk walk(run 90s, walk 3mins) repeat 4x. 5 mins easy walk. (28mins)
• • •
Choosing your running wardrobe. Don’t worry! People won’t be looking at you in your running kit. You don’t have to buy tight fitting, brightly coloured lycra to look good. Functional, comfortable kit is available and affordable. Having the right kit that you feel comfortable and confident in will mean you’ll look forward to putting it on and running in it. Everyday clothes are simply not designed for running and even though you might think that you look better or stand out less they are likely to cause discomfort and possible injury. There’s a fantastic, sassy range of athletic clothing on the market that is exercise and figure friendly. Specific women’s running kit combines fit with function and comfort with style, offering a look that is both sporty and feminine. Don’t underestimate the benefits of having well fitting tops, shorts or leggings and a good supportive bra. Most importantly choose a pair of running shoes that are right for your running style
Don’t be fooled by appearances. They can be deceptive. Not everyone you see out running is a professional! The majority are just like you. Summer running Kit •
Running trainers suitable for your needs (footstrike, cushioning and support)
•
Vest or crop top
•
Good Quality running bra
•
Lightweight, breathable tee shirt
•
Shorts
•
Gilet
•
Cap
•
Sunglasses
•
Good quality running socks
•
SPF sunscreen
How to run – posture and form There is more to running, technically, than simply putting one foot infront of the other! Some runners seem to flow effortlessly and ooze style, balance and flow. Others are more ungainly, less ‘polished’ and a little more ‘unique! Whatever your running style the Adidas Women’s Challenge is the same for everyone. What matters is not what you
XX adidas Women’s 5K Challenge womenschallenge.co.uk
Liz yelling.indd 4-5
look like but the fact that you are really out there doing it! There are a few key form and posture pointers that might help: • • •
• • •
Keep your head relaxed and steady Let your shoulders hang naturally. Don’t hunch. Bend your arms to 90 degrees by your sides and allow them to swing freely backwards and forwards close to your body like a pendulum. Keep your body upright Keep your knees, hips and lower legs in a line. Most of all – feel relaxed, balanced and in control!
Don’t forget to breath! Being out of breath is normal and to be expected during exercise. The key is not to worry but to adjust your pace accordingly and as you become more confident. Learn to embrace and harness your breathlessness. The more running you do, the fitter you get and the easier your breathing will become.
Thurs: 5min brisk walk. (8min run, 2min walk) repeat x3, 5min walk (40mins)
WEEK 3
Thursday: 5min brisk walk (run 1 min, walk 2mins) repeat 4x. 5mins easy walk. (22mins)
and footstrike. A specialist running shoe retailer will be able to help.
Tues: 5min brisk walk. (1min run, 1min walk) repeat 12x. 5min walk. (34mins)
You have dabbled with a bit of walk-jogging before but you’d class yourself as new to running. You’d like to be able to complete the event.
Tuesday: 20 minutes brisk walk
Run on lit streets and wear reflective clothing if it’s dark. Always ignore unwanted verbal harassment and avoid confrontations. Carry a mobile phone, or take a phone card. Carry a form of personal identification.
WEEK 6
Beginners 5k 8 week schedule
WEEK 1
•
Sat or Sun: 10min walk, 15minute run. 3min walk, 5min run, 5min walk (38mins)
Sat or Sun: 10min brisk walk (run 1 min, walk 2mins) repeat 7x. 10mins easy walk. (38mins)
Sat or Sun: 15min brisk walk, (4min run, 1min walk) repeat 4x. 10min easy walk (41mins)
Tues: 5min walk, (2min run, 1min walk), repeat 10x. 5min walk. (40mins)
WEEK 4
Thurs: 5min brisk walk. (8min run, 2min walk) repeat 4x, 5min walk. (50mins)
Tues: 10min brisk walk. (run 2mins, walk 2mins) repeat 6x 10mins brisk walk. (44mins)
Sat or Sun: 5min walk, 40min run, 5min walk. (50mins)
Thurs: 5min brisk walk (6min run, 2min walk, 4min run, 2min walk) repeat 2x. 5min walk. (38mins)
WEEK 8
Sat or Sun: 10min brisk walk. 10min run, 3min walk, 6min run, 10min walk. (39mins)
Tues: 5min brisk walk (5min run, 1min walk) repeat 3x. 5min walk. (28mins) Thurs: 15 min run Sun: Adidas Women’s Challenge.
WEEK 5 Tues: 10min brisk walk. (run 3mins, walk 2mins) repeat 6x. 10mins brisk walk (50mins)
My top tips for getting started • Don’t be daunted by the challenge you have set yourself! It’s not all tight lycra, sweaty bodies and skinny, fast young women! It’s quite the opposite. Get out and get started and you’ll soon find that you are an inspiration to other women just like you. • The hardest thing about running is taking the first step. Being a successful runner doesn’t mean running faster than anyone else. It means being able to walk, run-walk or run at your own pace, with confidence, balance, rhythm, posture and style. That’s what makes the adidas Women’s Challenge such a great event. There are so many women just like you! • The most daunting thing about trying something new is the feeling that you are in unfamiliar territory, out of your comfort zone. Everyone feels nervous when they start something new. It’s natural. • The great thing about starting running is that it’s more about your journey to become a healthy, active and energised woman than it is about how fast or how far you run. • Take it slowly. Don’t rush. Building up activity time gradually and progressively will see you grow in confidence, ability and fitness. •
Be brave! You can do it!
See you on the start line!
womenschallenge.co.uk adidas Women’s 5K Challenge XX
13/3/08 20:55:59
Believe it or not preparing to run a 5K isn’t plain sailing! Despite the fact that you may think all the other women on the start line have had straightforward journeys up to race day you can guarantee this isn’t the case! The different demands on women’s lives means that often we all have to do a bit of a juggling act to get our exercise and running done. Days rarely end up as you’d planned them and things are easily thrown off balance leaving your running and exercise lagging behind. It sounds easy saying that protecting time to run will help but, if you do nothing else for the next 4 weeks, then be good to yourself and reward you with the time you deserve to walk, walk/jog or run and do the training necessary to get to the start line on September 6th confident that you can achieve your 5K target.
Target Practice
training countdown to the adidas Women’s 5K Challenge. are you ready? by Liz Yelling
Women complete the adidas Women’s 5K Challenge for very different reasons and have very different targets in mind. Have you thought about yours? Is your goal to be a fleet footed fast finishing frontrunner? Are you seeking a personal best but know that it’s only the clock you are racing against? Are you striving for your first 5K finish and are committed to running the entire way? Is your goal about sticking to your walk/jog strategy and going the distance or are you after completion no matter
how you get to the finish line! Whatever your goal (and it really does help to have one!) practising to achieve your target is a real must. Practising means training in a similar way to the demands of your target race outcome. In running ‘training talk’ this is known as ‘specificity’ and it means preparing your body to specifically be able to tolerate the demands you are going to place in under on Sept 6th. Whether your goal is to complete the 5K without stopping in under 30mins or to walk the distance in however long it takes you the physical preparation you’ve done over the last 4 weeks, and will do over the next 4 weeks, is of paramount importance to a successful outcome and an enjoyable day for you.
What’s your reason? Run with a purpose
This strikes right at the heart of your motivation to complete the 5K. Ask yourself why you’re doing it. Discover the core values behind why you run. Are you running to raise money for a charity close to your heart? Are you running in someone’s memory? Are you running to be with friends, to keep fit, to loose weight, because you are driven to be the best you can be, to make friends, to travel, for fun, for a bet or just because you can! Whatever your reason having a personally salient and highly recognisable motivator for why you run will help crystallise >>
Liz leads the way in the 2008 London Marathon.
Liz is a Two-time Olympic marathon runner and women’s running coach. Although an elite runner herself Liz isn’t elitist. She has a down to earth and friendly approach to running and is passionate about the positive benefits that running can have on women’s lives. www.fullpotential.co.uk
Hopefully your training for the adidas Women’s 5K Challenge has been right on track over the past few weeks and as the run draws closer you’re excited (if perhaps a little apprehensive) about toeing the start line in London’s Hyde Park on Sunday Sept 6th with thousands of other women. First things first! Let’s remember right now that by doing the run you are being an inspiration to other women, to your
14 adidas Women’s 5K Challenge womenschallenge.co.uk
children, to your partners and to your friends. Grasp this opportunity to finish off your preparations in style and leave no stone unturned as you complete the next 4 weeks. Being an active, healthy woman means taking things in your stride (sometimes literally!), being flexible and adaptable, facing up to your challenges and overcoming hurdles along the way.
womenschallenge.co.uk adidas Women’s 5K Challenge 15
Believe it or not preparing to run a 5K isn’t plain sailing! Despite the fact that you may think all the other women on the start line have had straightforward journeys up to race day you can guarantee this isn’t the case! The different demands on women’s lives means that often we all have to do a bit of a juggling act to get our exercise and running done. Days rarely end up as you’d planned them and things are easily thrown off balance leaving your running and exercise lagging behind. It sounds easy saying that protecting time to run will help but, if you do nothing else for the next 4 weeks, then be good to yourself and reward you with the time you deserve to walk, walk/jog or run and do the training necessary to get to the start line on September 6th confident that you can achieve your 5K target.
Target Practice
training countdown to the adidas Women’s 5K Challenge. are you ready? by Liz Yelling
Women complete the adidas Women’s 5K Challenge for very different reasons and have very different targets in mind. Have you thought about yours? Is your goal to be a fleet footed fast finishing frontrunner? Are you seeking a personal best but know that it’s only the clock you are racing against? Are you striving for your first 5K finish and are committed to running the entire way? Is your goal about sticking to your walk/jog strategy and going the distance or are you after completion no matter
how you get to the finish line! Whatever your goal (and it really does help to have one!) practising to achieve your target is a real must. Practising means training in a similar way to the demands of your target race outcome. In running ‘training talk’ this is known as ‘specificity’ and it means preparing your body to specifically be able to tolerate the demands you are going to place in under on Sept 6th. Whether your goal is to complete the 5K without stopping in under 30mins or to walk the distance in however long it takes you the physical preparation you’ve done over the last 4 weeks, and will do over the next 4 weeks, is of paramount importance to a successful outcome and an enjoyable day for you.
What’s your reason? Run with a purpose
This strikes right at the heart of your motivation to complete the 5K. Ask yourself why you’re doing it. Discover the core values behind why you run. Are you running to raise money for a charity close to your heart? Are you running in someone’s memory? Are you running to be with friends, to keep fit, to loose weight, because you are driven to be the best you can be, to make friends, to travel, for fun, for a bet or just because you can! Whatever your reason having a personally salient and highly recognisable motivator for why you run will help crystallise >>
Liz leads the way in the 2008 London Marathon.
Liz is a Two-time Olympic marathon runner and women’s running coach. Although an elite runner herself Liz isn’t elitist. She has a down to earth and friendly approach to running and is passionate about the positive benefits that running can have on women’s lives. www.fullpotential.co.uk
Hopefully your training for the adidas Women’s 5K Challenge has been right on track over the past few weeks and as the run draws closer you’re excited (if perhaps a little apprehensive) about toeing the start line in London’s Hyde Park on Sunday Sept 6th with thousands of other women. First things first! Let’s remember right now that by doing the run you are being an inspiration to other women, to your
14 adidas Women’s 5K Challenge womenschallenge.co.uk
children, to your partners and to your friends. Grasp this opportunity to finish off your preparations in style and leave no stone unturned as you complete the next 4 weeks. Being an active, healthy woman means taking things in your stride (sometimes literally!), being flexible and adaptable, facing up to your challenges and overcoming hurdles along the way.
womenschallenge.co.uk adidas Women’s 5K Challenge 15
Liz and fellow compatriot Paula Radcliffe head the field at the 2008 Beijing Olympic Games.
your goals. To help stay calm on the start line, remind yourself of the training you have done to reach this point, look back at some of your best runs along the way, organise yourself and don’t forget to breath! Most of all remember why you’re running and how much fun it’s going to be!
Be prepared
Taking care of all organisational things before the event and you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Don’t leave practical planning until the last minute. Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit the night before. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and to use the toilet! Don’t save your shiny new running shoes or running kit for race day! Wear it and wash it in the weeks leading up to the race. Make sure it fits well and you feel comfortable and confident in it. To make sure you can find friends, family and loved ones that have come along to give you a cheer, fix an easy to find post-race meeting point.
your thinking and motivation for training and completing your 5K target. Take the time to think clearly about the reasons you run and give meaning and purpose to your training. Every time you step out of the door to run do it with purpose.
Speed it up!
If most of your running to date has been in realms of comfortable and conversational pace then it’s time to stretch a few boundaries. One way to really improve on the running/walkjogging that you have done so far is to start to include some faster paced running in your regular workouts. This might seem a bit daunting but varying pace can really boost fitness. Running faster also means that you burn more calories in a shorter amount of time so is great for quick, time efficient workouts. There are different types of faster running. i) Interval running: This helps build speed endurance, your ability to keep going at a quicker pace for longer. Intervals are repeated periods of faster running interspersed with slower running as ‘recovery’. ii) Threshold running: This improves your ability to run more economically. Instead of doing all your runs at controlled, conversational pace, threshold running means pushing a little harder and running faster for a sustained
16 adidas Women’s 5K Challenge womenschallenge.co.uk
Your check list:
• Race entry details: map, start details. • Running shoes • Kit: shorts, crop top, bra, t-shirt, vest, run tights/ tracksuit bottoms, socks, cap. • Race number • Timing chip • Safety pins • Toilet paper • Wet wipes • Deodorant • Towel • Hair scrunchie • Emergency tampon • Sunscreen – you never know with the British weather! • Waterproofs – you never know with the British weather! • Plastic bag for used race kit! • Post race snack • Money • Mobile phone • Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops.
amount of time. It’s the equivalent of running at a pace that is ‘controlled discomfort’. You might be able to snatch out a short gasping sentence but a conversation is out of the question.
Do less to run best!
As the event draws closer it’s really important to do less running. Ease back on the amount of training you do in the week leading up to the run. This is important because it allows your body to feel fresh, recovered and ready to tackle the 5K. The temptation is to try and do more to make up for lost time or to test yourself as the race draws closer, don’t. In the week before the event only run/ walk run at an easy pace and for less time than you would normally. Try and avoid cramming in extra tasks at home or having an extra stressful or busy week at work. An effective final week means you feel ready to race not tired and panicky about it.
Stay calm
It’s natural to feel nervous and little tingly tension can actually be good for you. Try not to panic or get overcome by nerves. Harness your energy by putting it into completing the event. It’s natural to feel nervous before the event as you toe the line with all the other runners. Use this energy as your electricity to achieve
womenschallenge.co.uk adidas Women’s 5K Challenge 17
Liz and fellow compatriot Paula Radcliffe head the field at the 2008 Beijing Olympic Games.
your goals. To help stay calm on the start line, remind yourself of the training you have done to reach this point, look back at some of your best runs along the way, organise yourself and don’t forget to breath! Most of all remember why you’re running and how much fun it’s going to be!
Be prepared
Taking care of all organisational things before the event and you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Don’t leave practical planning until the last minute. Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit the night before. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and to use the toilet! Don’t save your shiny new running shoes or running kit for race day! Wear it and wash it in the weeks leading up to the race. Make sure it fits well and you feel comfortable and confident in it. To make sure you can find friends, family and loved ones that have come along to give you a cheer, fix an easy to find post-race meeting point.
your thinking and motivation for training and completing your 5K target. Take the time to think clearly about the reasons you run and give meaning and purpose to your training. Every time you step out of the door to run do it with purpose.
Speed it up!
If most of your running to date has been in realms of comfortable and conversational pace then it’s time to stretch a few boundaries. One way to really improve on the running/walkjogging that you have done so far is to start to include some faster paced running in your regular workouts. This might seem a bit daunting but varying pace can really boost fitness. Running faster also means that you burn more calories in a shorter amount of time so is great for quick, time efficient workouts. There are different types of faster running. i) Interval running: This helps build speed endurance, your ability to keep going at a quicker pace for longer. Intervals are repeated periods of faster running interspersed with slower running as ‘recovery’. ii) Threshold running: This improves your ability to run more economically. Instead of doing all your runs at controlled, conversational pace, threshold running means pushing a little harder and running faster for a sustained
16 adidas Women’s 5K Challenge womenschallenge.co.uk
Your check list:
• Race entry details: map, start details. • Running shoes • Kit: shorts, crop top, bra, t-shirt, vest, run tights/ tracksuit bottoms, socks, cap. • Race number • Timing chip • Safety pins • Toilet paper • Wet wipes • Deodorant • Towel • Hair scrunchie • Emergency tampon • Sunscreen – you never know with the British weather! • Waterproofs – you never know with the British weather! • Plastic bag for used race kit! • Post race snack • Money • Mobile phone • Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops.
amount of time. It’s the equivalent of running at a pace that is ‘controlled discomfort’. You might be able to snatch out a short gasping sentence but a conversation is out of the question.
Do less to run best!
As the event draws closer it’s really important to do less running. Ease back on the amount of training you do in the week leading up to the run. This is important because it allows your body to feel fresh, recovered and ready to tackle the 5K. The temptation is to try and do more to make up for lost time or to test yourself as the race draws closer, don’t. In the week before the event only run/ walk run at an easy pace and for less time than you would normally. Try and avoid cramming in extra tasks at home or having an extra stressful or busy week at work. An effective final week means you feel ready to race not tired and panicky about it.
Stay calm
It’s natural to feel nervous and little tingly tension can actually be good for you. Try not to panic or get overcome by nerves. Harness your energy by putting it into completing the event. It’s natural to feel nervous before the event as you toe the line with all the other runners. Use this energy as your electricity to achieve
womenschallenge.co.uk adidas Women’s 5K Challenge 17
where are you? your final four weeks.
Most important of all enjoy your final 4 weeks leading into the best women’s only event in the UK. Good luck, have fun, be brave and be the inspiration for other women! Whatever stage you are at with your training, whatever your target or your motivation, take at look at these 3 scenarios to help guide your training over the next 4 weeks and take you into a successful race day.
Scenario 1: This was planned as your first ever 5K and things started off well. You completed and sent off the entry form and even read through the ‘Entry’ magazine when it landed on your doorstop. But that’s really where the preparations stopped. Your good intentions stalled and you’re still in the same uncertain and unsure place as you were when you reluctantly filled the form in. The closer it gets to Sept 6th the more nervous you’re getting about participating. Perhaps it’s too late and you should drop out? What you can do now! Your final 4 weeks: It’s definitely not too late for you to have a great day on Sept 6th even if you are starting from scratch now. If you do nothing else between now and Sept 6th build up a regular exercise plan that will help you complete your goal. Putting in the extra effort now will mean you’ll be double pleased when you cross the finish line. It’ll all be worth it. With regular exercise your confidence and fitness will improve and you’ll feel much better about toeing the start line as the race draws closer. Even at this stage the key is to start slowly and be gentle but progressive. Start with regular easy walking then pick up the pace of your walking. As the weeks progress, include sections of walk/ jog with the walking acting as recovery from the jogging. Be brave, you can do it. Your 4 week to go plan: Tuesday: Walk 15 minutes easy. Thursday: Walk 25 minutes easy. Saturday or Sunday: (5 min easy walk, 5 min steady walk) Repeat 4x. 3 weeks to go Tues: 10min easy walk. (1min jog, 2mins walk). Repeat 6x. 10mins walk Thurs: 10min steady walk. (5min run, 3min walk) Repeat 3x. 10mins steady walk. Sat or Sun: 10min brisk walk. 10 min easy run. 10min steady walk. 2 weeks to go Tues: 10min brisk walk. (4min jog, 1min walk) Repeat 6x. 5min walk. Thurs: Cover 5K walking or walk/jogging. Sat or Sun: 5min walk. (6min jog, 2min walk) Repeat 3x. 5min walk. 1 week to go Tues: 5min walk. 10min run. 5min walk Thurs: 10min run Sun: RACE DAY
Scenario 2: You’ve done a 5K before and loved
the event last year. This year your goal was to jog the whole way without stopping. You consider yourself a ‘fitness runner’. You’ve been following the adidas Women’s 5K Challenge training from the last issue. The first 4 weeks went really brilliantly and you really noticed an improvement in how you felt and how long you were able to walk and run for without stopping. Although you feel like you’ve only got one pace; and that feels slow most of the time! The last few weeks you’ve let things slide a little and lost a bit of focus. You’re still keen, don’t want to loose your new found running fitness, and are up for the event.
What you can do now! Your final 4 weeks: Being able to run without stopping for continued amounts of time at any speed is a real achievement. Now is the time to up the ante a little, find your running feet again and get back into your groove. Be proud of what you’ve achieved so far and acknowledge that you’re nearly there. Continuing to develop your running right up to race week will really help you start the race feeling optimistic, excited and ready to reach your goals. Try spicing up your running and making it more interesting by adding some varied paced and faster threshold running into your workouts. Instead of running at one pace spark it up and make yourself work a little! At threshold pace you won’t be able to hold a full conversation but will be able to utter a few words! 4 weeks to go Mon: 10mins walk. 15min easy run, conversational pace. 5min walk. Tues: 10min easy. (2mins faster run 2mins easy jog/walk). Repeat 5x. 10min easy run. Thurs: 10min easy run. 10mins steady run. 10min easy run. Sat or Sun: 40mins easy running 3 weeks to go Mon: 30min easy run Tues: 10mins easy run. (60s fast run, 60s easy run) Repeat 10x. 10mins easy. Thurs: 10min easy run. 5min brisk walk. 10minutes ‘threshold’ running. 10min easy run. Sat or Sun: 45mins easy running.
Scenario 3: You’re a regular runner and
you’re training has been going very well. You’re running on average 4 times a week and can run for over an hour. You’ve already started to include some specific running ‘sessions’ into your training plan and are feeling pretty confident that this year’s adidas Women’s 5K Challenge is going to be your best yet. You’re ready to inject an extra dimension into your running training to help give you the edge and perform to reach your own target expectations come race day.
What you can do now! Your final 4 weeks: You’re ready to add the final few touches to your training and get the result you want on Sept 6th. Your next 4 weeks you should focus on consolidating the training you’ve already done and adding the icing on the cake to take you on to the next level. Your training can reach a peak and your performance reach a high point if focus on adding quality workouts and faster running in the next 4 weeks. Speed training will help you progress your existing fitness and put you in with a shout of achieving your best 5K ever! Focussed intervals will help you top off your training! 4 weeks to go Mon: 30min easy run Tues: 10min easy run. 5min steady run. (1min fast run, 1min easy run). Repeat 8x. 10min easy run. Thurs: 10min easy run. (3min fast run, 1min easy. 2min fast run, 1min easy, 1min fast run, 1min easy) Repeat 5x. 10min easy run Sat: Run 10mins steady. 15mins ‘threshold’ 10mins easy. Sun: 50min steady run 3 weeks to go Mon: 30min easy run. Tues: 10min steady run. (3min fast run, 90s easy run) Repeat 6x. 10min easy run. Thurs: 10min easy run. 20min ‘threshold’ run. 10min easy run. Sat: 10min easy run. (5min fast run, 1min easy run) Repeat 4x. 10min easy run Sun: Run 1hr steady.
2 weeks to go Mon: 20mins easy run Tues: 10min easy run. (3mins fast run, 60s walk) Repeat 5x. Thurs: 10min easy run, 3x5mins ‘threshold’ running. 10min easy run Sat or Sun: Run 40 min easy.
2 weeks to go Mon: Rest Tues: 10min easy run. (1min fast run, 1min easy run) Repeat 8x. 10min easy run. Thurs: Run 10min easy. 15min ‘threshold’ run. 10min easy run. Sat: 10mins easy run (2mins fast run, 1mins easy run, 1min walk). Repeat 6x. 10mins easy run, Sun: Run 45mins easy
1 week to go Mon: Rest Tues: Run 5min easy. (1min fast run, 1min easy run) repeat 5x. 5min easy run. Thurs: 15mins easy run. Sat: Rest Sun: RACE DAY
1 week to go Mon: Rest Tues: Jog 10min easy. (1min run at race pace. 1min easy run). Repeat 3x. 10min easy run. Thurs: 10min easy run. Sat: Rest Sun: RACE DAY
18 adidas Women’s 5K Challenge womenschallenge.co.uk
challenge yourself to a fitter you! Starting from scratch, to challenging that PB! Training advice from Liz Yelling, Commonwealth Games Bronze medallist, Athens and Beijing Olympian.
Trust me, I know. Nothing beats the feeling of real achievement when you cross a race finish line. It’s a wonderful feeling of personal success. When you do it in this years adidas Women’s 5K Challenge in Hyde Park (London) on Sunday September 6th you are going to feel brilliant! Whether your goal is first time completion of this women’s only event or you’re a more experienced campaigner the run represents a great fitness challenge. One of the best things for me about the event is the way in which it brings women together. All shapes, sizes, backgrounds and abilities celebrate what it means to be a fit, active and healthy woman. Well done for embracing a ‘can do’ attitude and getting your entry in. By doing the correct preparation, at the right level for your exercise history, fitness levels and targets, and by being positive and optimistic you’ll shine all the way through to the finish line. Remember, it is you that acts as the inspiration for other women to get active and start running so lets get started!
You can do it
The hardest steps to take for many runners are the first ones up off the sofa and out of the front door! The
greatest hurdle is making that first commitment. Taking those first tentative steps outside in running shoes and getting going is easy once you’ve decided you want, and can, do it. Don’t be daunted by the prospect of getting started. It’s not all tight, bright lycra and fast running. Your entry into this year’s adidas Women’s 5K Challenge provides you with wonderful enthusiasm and a motivational boost and should charge your spirit and body to get going.
Hurry slowly
Don’t run before you walk! A common problem with many new women runners is that they’re too fast at the start. They leave their front door and sprint as fast as they can. By the time they reach the end of the road they are groveling, red faced and puffing on the floor, muscles feeling like lead and thinking, ‘I knew it, it’s no good, I can’t do this running’. They give up and drag themselves home, exhausted, disappointed and dejected. I think it’s because we think everyone’s watching. Truth is, they’re not. If this reminds you of unpleasant experiences of school PE lessons that, in all honesty, you’d rather forget, then it’s time to rethink your approach to exercise and running.
34 adidas Women’s 5K Challenge womenschallenge.co.uk
Walk the walk
If you haven’t done any exercise for a while – don’t panic. Spend the first four to six weeks of your new regime regularly walking (yes, that’s right, walking!) and build up until you feel confident and competent enough to break into short periods of jogging with regular walk breaks. Depending on your fitness levels, or how you feel, you can vary the length of time you walk and run. Gradually lengthen the time you spend jogging and shorten the time you spend walking until you can keep going without stopping for 30 minutes on three to five days a week. There are no rules about how long to exercise for: it’s all down to personal circumstances, motivation, fitness levels and goals. What does matter is that a little running is better than none at all. If you do nothing else between now and September 6th then regular walking/walk running and jogging will see you toe the start line and cross the finish line. continued overleaf...
From steps to strides
Tips for ring-fencing run time
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IV`Z Xdcigda/ Eg^dg^i^hZ l]Vi ^h important to you and spend time doing it.
7Z hbVgi# 7j^aY je egd\gZhh^kZan# Slowly add extra minutes to your walk/walk-jog/run.
9dc¼i [ZZa \j^ain VWdji \d^c\ [dg a run.
IV`Z lVa`^c\ WgZV`h# 9dc¼i WZ afraid to stop and walk. 9d ^i gZ\jaVgan# ;dXjh dc [gZfjZcXn first, then build duration then introduce some intensity as the weeks progress.
8gZViZ WdjcYVg^Zh VgdjcY ndjg running time 7Z XgZVi^kZ VcY ÅZm^WaZ l^i] ndjg schedule. ;^cY V i^bZ hadi i]Vi ldg`h [dg ndj and stick to it.
<Zi V gjcc^c\ WjYYn# 9djWaZ ndjg motivation by running the event with a friend. DcXZ ndj¼kZ hiVgiZY ndjg gjcc^c\ programme, don’t stop! Keep up momentum.
womenschallenge.co.uk adidas Women’s 5K Challenge 35
challenge yourself to a fitter you! Starting from scratch, to challenging that PB! Training advice from Liz Yelling, Commonwealth Games Bronze medallist, Athens and Beijing Olympian.
Trust me, I know. Nothing beats the feeling of real achievement when you cross a race finish line. It’s a wonderful feeling of personal success. When you do it in this years adidas Women’s 5K Challenge in Hyde Park (London) on Sunday September 6th you are going to feel brilliant! Whether your goal is first time completion of this women’s only event or you’re a more experienced campaigner the run represents a great fitness challenge. One of the best things for me about the event is the way in which it brings women together. All shapes, sizes, backgrounds and abilities celebrate what it means to be a fit, active and healthy woman. Well done for embracing a ‘can do’ attitude and getting your entry in. By doing the correct preparation, at the right level for your exercise history, fitness levels and targets, and by being positive and optimistic you’ll shine all the way through to the finish line. Remember, it is you that acts as the inspiration for other women to get active and start running so lets get started!
You can do it
The hardest steps to take for many runners are the first ones up off the sofa and out of the front door! The
greatest hurdle is making that first commitment. Taking those first tentative steps outside in running shoes and getting going is easy once you’ve decided you want, and can, do it. Don’t be daunted by the prospect of getting started. It’s not all tight, bright lycra and fast running. Your entry into this year’s adidas Women’s 5K Challenge provides you with wonderful enthusiasm and a motivational boost and should charge your spirit and body to get going.
Hurry slowly
Don’t run before you walk! A common problem with many new women runners is that they’re too fast at the start. They leave their front door and sprint as fast as they can. By the time they reach the end of the road they are groveling, red faced and puffing on the floor, muscles feeling like lead and thinking, ‘I knew it, it’s no good, I can’t do this running’. They give up and drag themselves home, exhausted, disappointed and dejected. I think it’s because we think everyone’s watching. Truth is, they’re not. If this reminds you of unpleasant experiences of school PE lessons that, in all honesty, you’d rather forget, then it’s time to rethink your approach to exercise and running.
34 adidas Women’s 5K Challenge womenschallenge.co.uk
Walk the walk
If you haven’t done any exercise for a while – don’t panic. Spend the first four to six weeks of your new regime regularly walking (yes, that’s right, walking!) and build up until you feel confident and competent enough to break into short periods of jogging with regular walk breaks. Depending on your fitness levels, or how you feel, you can vary the length of time you walk and run. Gradually lengthen the time you spend jogging and shorten the time you spend walking until you can keep going without stopping for 30 minutes on three to five days a week. There are no rules about how long to exercise for: it’s all down to personal circumstances, motivation, fitness levels and goals. What does matter is that a little running is better than none at all. If you do nothing else between now and September 6th then regular walking/walk running and jogging will see you toe the start line and cross the finish line. continued overleaf...
From steps to strides
Tips for ring-fencing run time
7Z \ZciaZ! hiVgi hadlan# 9dc¼i WZ too ambitious and expect to run before you can walk.
IV`Z Xdcigda/ Eg^dg^i^hZ l]Vi ^h important to you and spend time doing it.
7Z hbVgi# 7j^aY je egd\gZhh^kZan# Slowly add extra minutes to your walk/walk-jog/run.
9dc¼i [ZZa \j^ain VWdji \d^c\ [dg a run.
IV`Z lVa`^c\ WgZV`h# 9dc¼i WZ afraid to stop and walk. 9d ^i gZ\jaVgan# ;dXjh dc [gZfjZcXn first, then build duration then introduce some intensity as the weeks progress.
8gZViZ WdjcYVg^Zh VgdjcY ndjg running time 7Z XgZVi^kZ VcY ÅZm^WaZ l^i] ndjg schedule. ;^cY V i^bZ hadi i]Vi ldg`h [dg ndj and stick to it.
<Zi V gjcc^c\ WjYYn# 9djWaZ ndjg motivation by running the event with a friend. DcXZ ndj¼kZ hiVgiZY ndjg gjcc^c\ programme, don’t stop! Keep up momentum.
womenschallenge.co.uk adidas Women’s 5K Challenge 35
Brilliant benefits
It takes time for your fitness levels to improve and don’t expect miracles over night. After about 3 weeks you should start to notice some differences in how you look and feel. The investment really is well worth it. Regular running has been shown to lower risk of heart attacks and strokes, lower blood pressure and risk of hypertension, reduce cholesterol levels, lower body fat, improve circulation, improve skin tone, reduce stress levels, increase positive mood and even improve your sex life! With patience, motivation and determination it will not be long before you get into your stride and can run continuously for increasing lengths of time. If you haven’t already started then begin your running training today! Everyone is different and so what works for you might not work for someone else but the key principles remain the same: egd\gZhh^kZan Wj^aY je i]Z [gZfjZcXn (how often), the intensity (how hard) and the duration (how long) of your workouts until regular easy running is possible. That’s the best way to successfully reach the finish line!
Already a runner?
If the adidas Women’s 5K Challenge is already a regular feature on your running calendar or you’re
a more experienced or ambitious 5K performer then it’s time to up the ante! If you are looking for a speedy challenge and a bit of boundary pushing in September then include regular faster workouts into your weekly running regime. Typically this includes shorter (1 to 3 mins) periods of fast running with lighter jog/walk recoveries. ;dg ZmVbeaZ! +m' b^ch [Vhi gjcc^c\ l^i] ' b^ch gZXdkZgn _d\# I]^h ineZ d[ igV^c^c\ is called ‘interval’ work. Progress these intervals by running faster and reducing the recovery as the weeks progress.
Warming up and cooling down
Before embarking on your regular run it’s important to warm up appropriately to reduce the risk of soreness and injury. This also helps get you focused and raring to go. As a general rule include 5-10 minutes of very light activity (walking/jogging) and some gentle joint and muscle mobility exercises. Give your body time to cool down and recover after each workout. Some simple stretching or pilates exercises will help increase flexibility and reduce the risk of injury.
Embrace breathlessness
When you exercise your body needs to get more oxygen to working muscles and so your breathing rate will increase as the intensity of exercise increases. It’s totally normal >>
womenschallenge.co.uk adidas Women’s 5K Challenge 37
to feel out of breath when you start running and something you can learn to harness as you improve. The key is not to worry but to adjust your pace accordingly. If you feel the pace is too fast, and your breathing rate too high and uncomfortable, back off and slow down. As you become more confident you will learn to embrace and harness your breathlessness. The more running you do, the fitter you get and the easier your breathing will become.
Clock watching
The thought of finding extra time to fit in a walk, walk-run or run into an already overbooked and busy life may sound chilling but you’ll be surprised at how simple it can be to fit a run into your day. Running is h^beaZ# >i YdZhc¼i gZfj^gZ bjX] \ZVg! can be done just about anywhere and gives you a breath of fresh air at any time of the day. Going for that run will give you valuable ‘me time’. It will revitalize, invigorate and refresh you, helping you to continue to juggle your daily tasks better. Try running early, before you do anything else, or at lunchtime, or immediately after work before going home.
Staying safe
Gjcc^c\ l^i] di]Zgh ^h V \gZVi ^YZV ^[ you feel insecure going alone. >[ ndj gjc l^i] Vc be( eaVnZg bV`Z sure you remain aware of everything else around you. 6kd^Y VgZVh l]ZgZ ndj Ydc¼i [ZZa hV[Z# ;daadl ndjg ^chi^cXi# >[ hdbZi]^c\ makes you feel uneasy, change your route or turn around. I]^c` VWdji ndjg gdjiZ VcY l]ZgZ ndj are running. Know where you are going. IZaa hdbZdcZ l]ZgZ ndj VgZ \d^c\ and when you’ll be back. EaVc adde"WVhZY gdjiZh cZVg ndjg home so you can run back past your front door. Gjc dc a^i higZZih VcY lZVg gZÅZXi^kZ clothing if it’s dark. 6alVnh ^\cdgZ jclVciZY kZgWVa harassment. 8Vggn V bdW^aZ e]dcZ dg iV`Z V phone card. 8Vggn V [dgb d[ eZghdcVa ^YZci^ÄXVi^dc#
Kit check
Don’t worry! People won’t be looking at you in your running kit. You don’t have to buy tight fitting, brightly XdadjgZY anXgV id add` \ddY# ;jcXi^dcVa! comfortable kit is available and affordable. Having the right kit that you feel comfortable and confident in will mean you’ll look forward to putting it
Top tips for getting started and keeping going 9dc¼i WZ YVjciZY Wn i]Z X]VaaZc\Z you have set yourself It’s not all tight lycra, sweaty bodies and skinny, fast ndjc\ ldbZc >i¼h fj^iZ i]Z deedh^iZ# Get out and get started and you’ll soon find that you are an inspiration to other women just like you. HiVn [dXjhhZY Wn gZb^cY^c\ yourself of your personally salient motivator for doing the run. What is your reason for running? Why is it important for you? Give your run meaning by giving it real purpose. 7Z^c\ V hjXXZhh[ja gjccZg doesn’t mean running faster than anyone else. It means being able to walk, run-walk or run at your own pace, with confidence, balance, rhythm, posture and style. That’s what makes the adidas Women’s 5K Challenge such a great event. There are so many women just like you!
I]Z bdhi YVjci^c\ i]^c\ VWdji trying something new is the feeling that you are in unfamiliar territory, out of your comfort zone. Everyone feels nervous when they start something new. It’s natural. :VX] i^bZ ndj aZVkZ i]Z [gdci Yddg run with purpose, passion and intent. Do it because you can and you want to. I]Z \gZVi i]^c\ VWdji hiVgi^c\ running is that it’s more about your journey to become a healthy, active and energised woman than it is about how fast or how far you run. IV`Z ^i hadlan# 9dc¼i gjh]# Building up activity time gradually and progressively will see you grow in confidence, ability and fitness. 7Z WgVkZ Ndj XVc Yd ^i
38 adidas Women’s 5K Challenge womenschallenge.co.uk
8 Week Training programme for the adidas Women’s 5K Challenge Running programmes are guides to get you started. They can help you focus and prepare for your event. No schedules are set in stone and should be tweaked to suit your personal needs and circumstances. This plan is for you if you have done some walking or even a little jogging before you’d generally class yourself as a beginner. You’d like to be able to complete the event. Take your time, be patient, flexible and most of all have fun!
Week 1
Tuesday: '% b^ch Wg^h` lVa` Thursday: 5 mins brisk walk (run 1 b^c! lVa` ' b^ch gZeZVi )m# * b^ch ZVhn lVa`# '' b^ch Sat or Sun: 10 mins brisk walk, (run & b^c! lVa` ' b^ch gZeZVi *m# * mins easy walk (35 mins)
Thurs: &% b^ch Wg^h` lVa`! gjc ' b^ch! lVa` ' b^ch gZeZVi )m# * b^ch easy walk. (31 mins) Sat or Sun: &* b^ch Wg^h` lVa`! ) b^ch gjc! & b^c lVa` gZeZVi )m# &% b^ch ZVhn lVa` )& b^ch
Week 4
Tues: 30 mins brisk walk Thurs: * b^ch Wg^h` lVa` gjc .%h! lVa` ( b^ch gZeZVi )m# * b^ch ZVhn lVa`# '- b^ch Sat or Sun: 10 mins brisk walk (run & b^c! lVa` ' b^ch gZeZVi ,m# &% b^ch ZVhn lVa`# (- b^ch
Tues: &% b^ch Wg^h` lVa`# gjc ' b^ch! lVa` ' b^ch gZeZVi +m &% b^ch Wg^h` lVa`# )) b^ch Thurs: 5 mins brisk walk (6 mins run, ' b^ch lVa`! ) b^ch gjc! ' b^ch lVa` gZeZVi 'm# * b^ch lVa`# (- b^ch Sat or Sun: 10 mins brisk walk. 10 mins run, 3 mins walk, 6 mins run, &% b^ch lVa`# (. b^ch
Week 3
Week 5
Week 2
Tues: &% b^ch Wg^h` lVa`! ' b^ch gjc! & b^c lVa`! ' b^ch gjc! &% b^ch Wg^h` lVa`# '* b^ch
on and running in it. Everyday clothes are simply not designed for running and even though you might think that you look better or stand out less they are likely to cause discomfort and possible injury. There’s a fantastic, sassy range of athletic clothing on the market that is exercise and figure friendly. Specific women’s running kit combines fit with function and comfort with style, offering a look that is both sporty and feminine. Don’t underestimate the benefits of having well fitting tops, shorts or leggings and a good supportive bra. Most importantly choose a pair of running shoes that are right for your running style and foot strike (your ‘gait’). A specialist running shoe retailer will be able to help.
What you need:
6 \ddY eV^g d[ XdggZXian Äii^c\ gjcc^c\ shoes. Best bought from a specialised running retailer. 6 hjeedgi^kZ WgV# 6 a^\]ilZ^\]i! WgZVi]VWaZ! [jcXi^dcVa tee shirt. (not cotton) H]dgih$aZ\\^c\h$igVX`hj^i Wdiidbh that you feel comfortable in.
Tues: 10 mins brisk walk. (run 3 b^ch! lVa` ' b^ch gZeZVi +m# &% mins brisk walk (50 mins)
Thurs: * b^ch Wg^h` lVa` - b^ch gjc! ' b^ch lVa` gZeZVi 'm# * b^ch walk. (30 mins) Sat or Sun: 10 mins walk, 15 mins run. 3 mins walk, 5 mins run, 5 mins lVa` (- b^ch
Week 6
Tues: 5 mins brisk walk. (1 min gjc! & b^c lVa` gZeZVi &'m# * b^ch lVa`# () b^ch Thurs: * b^ch Wg^h` lVa`# - b^ch gjc! ' b^ch lVa` gZeZVi m(! * b^ch lVa` )% b^ch Sat or Sun: * b^ch lVa`! '% b^ch gjc! 3 mins walk, 5 mins run, 3 mins walk, ( b^ch gjc! * b^ch lVa`# )) b^ch
Week 7
Tues: * b^ch lVa`! ' b^ch gjc! 1 min walk), repeat 10x. 5 mins lVa`# )% b^ch Thurs: * b^ch Wg^h` lVa`# - b^ch gjc! ' b^ch lVa` gZeZVi )m! * b^ch walk. (50 mins) Sat or Sun: * b^ch lVa`! )% b^ch run, 5 mins walk. (50 mins)
Week 8
Tues: 5 min brisk walk (5 mins run, 1 min walk) repeat 3x. 5 mins lVa`# '- b^ch Thurs: 15 mins run Sun: adidas Women’s Challenge
6 a^\]ilZ^\]i _VX`Zi$\^aZi# Ndj `cdl the British weather! Hedgih hdX`h# 6 W^\ WV\ [jaa d[ YZh^gZ VcY bdi^kVi^dc
How to run
Great running doesn’t need to look pretty! Although some runners seem to naturally flow effortlessly and ooze style, balance and flow others are more ungainly, less ‘polished’ and a a^iiaZ bdgZ »jc^fjZ I]ZgZ VgZ cd hinaZ prizes in running. What matters most is not what you look like but the fact that you are out there doing it!
Form and posture pointers:
@ZZe ndjg ]ZVY gZaVmZY VcY hiZVYn AZi ndjg h]djaYZgh ]Vc\ cVijgVaan# Don’t hunch. 7ZcY ndjg Vgbh id .% YZ\gZZh Wn your sides and allow them to swing freely backwards and forwards close to your body like a pendulum. @ZZe ndjg WdYn jeg^\]i @ZZe ndjg `cZZh! ]^eh VcY adlZg legs in a line. Bdhi d[ Vaa · [ZZa gZaVmZY! WVaVcXZY and in control!
womenschallenge.co.uk adidas Women’s 5K Challenge 39
to feel out of breath when you start running and something you can learn to harness as you improve. The key is not to worry but to adjust your pace accordingly. If you feel the pace is too fast, and your breathing rate too high and uncomfortable, back off and slow down. As you become more confident you will learn to embrace and harness your breathlessness. The more running you do, the fitter you get and the easier your breathing will become.
Clock watching
The thought of finding extra time to fit in a walk, walk-run or run into an already overbooked and busy life may sound chilling but you’ll be surprised at how simple it can be to fit a run into your day. Running is h^beaZ# >i YdZhc¼i gZfj^gZ bjX] \ZVg! can be done just about anywhere and gives you a breath of fresh air at any time of the day. Going for that run will give you valuable ‘me time’. It will revitalize, invigorate and refresh you, helping you to continue to juggle your daily tasks better. Try running early, before you do anything else, or at lunchtime, or immediately after work before going home.
Staying safe
Gjcc^c\ l^i] di]Zgh ^h V \gZVi ^YZV ^[ you feel insecure going alone. >[ ndj gjc l^i] Vc be( eaVnZg bV`Z sure you remain aware of everything else around you. 6kd^Y VgZVh l]ZgZ ndj Ydc¼i [ZZa hV[Z# ;daadl ndjg ^chi^cXi# >[ hdbZi]^c\ makes you feel uneasy, change your route or turn around. I]^c` VWdji ndjg gdjiZ VcY l]ZgZ ndj are running. Know where you are going. IZaa hdbZdcZ l]ZgZ ndj VgZ \d^c\ and when you’ll be back. EaVc adde"WVhZY gdjiZh cZVg ndjg home so you can run back past your front door. Gjc dc a^i higZZih VcY lZVg gZÅZXi^kZ clothing if it’s dark. 6alVnh ^\cdgZ jclVciZY kZgWVa harassment. 8Vggn V bdW^aZ e]dcZ dg iV`Z V phone card. 8Vggn V [dgb d[ eZghdcVa ^YZci^ÄXVi^dc#
Kit check
Don’t worry! People won’t be looking at you in your running kit. You don’t have to buy tight fitting, brightly XdadjgZY anXgV id add` \ddY# ;jcXi^dcVa! comfortable kit is available and affordable. Having the right kit that you feel comfortable and confident in will mean you’ll look forward to putting it
Top tips for getting started and keeping going 9dc¼i WZ YVjciZY Wn i]Z X]VaaZc\Z you have set yourself It’s not all tight lycra, sweaty bodies and skinny, fast ndjc\ ldbZc >i¼h fj^iZ i]Z deedh^iZ# Get out and get started and you’ll soon find that you are an inspiration to other women just like you. HiVn [dXjhhZY Wn gZb^cY^c\ yourself of your personally salient motivator for doing the run. What is your reason for running? Why is it important for you? Give your run meaning by giving it real purpose. 7Z^c\ V hjXXZhh[ja gjccZg doesn’t mean running faster than anyone else. It means being able to walk, run-walk or run at your own pace, with confidence, balance, rhythm, posture and style. That’s what makes the adidas Women’s 5K Challenge such a great event. There are so many women just like you!
I]Z bdhi YVjci^c\ i]^c\ VWdji trying something new is the feeling that you are in unfamiliar territory, out of your comfort zone. Everyone feels nervous when they start something new. It’s natural. :VX] i^bZ ndj aZVkZ i]Z [gdci Yddg run with purpose, passion and intent. Do it because you can and you want to. I]Z \gZVi i]^c\ VWdji hiVgi^c\ running is that it’s more about your journey to become a healthy, active and energised woman than it is about how fast or how far you run. IV`Z ^i hadlan# 9dc¼i gjh]# Building up activity time gradually and progressively will see you grow in confidence, ability and fitness. 7Z WgVkZ Ndj XVc Yd ^i
38 adidas Women’s 5K Challenge womenschallenge.co.uk
8 Week Training programme for the adidas Women’s 5K Challenge Running programmes are guides to get you started. They can help you focus and prepare for your event. No schedules are set in stone and should be tweaked to suit your personal needs and circumstances. This plan is for you if you have done some walking or even a little jogging before you’d generally class yourself as a beginner. You’d like to be able to complete the event. Take your time, be patient, flexible and most of all have fun!
Week 1
Tuesday: '% b^ch Wg^h` lVa` Thursday: 5 mins brisk walk (run 1 b^c! lVa` ' b^ch gZeZVi )m# * b^ch ZVhn lVa`# '' b^ch Sat or Sun: 10 mins brisk walk, (run & b^c! lVa` ' b^ch gZeZVi *m# * mins easy walk (35 mins)
Thurs: &% b^ch Wg^h` lVa`! gjc ' b^ch! lVa` ' b^ch gZeZVi )m# * b^ch easy walk. (31 mins) Sat or Sun: &* b^ch Wg^h` lVa`! ) b^ch gjc! & b^c lVa` gZeZVi )m# &% b^ch ZVhn lVa` )& b^ch
Week 4
Tues: 30 mins brisk walk Thurs: * b^ch Wg^h` lVa` gjc .%h! lVa` ( b^ch gZeZVi )m# * b^ch ZVhn lVa`# '- b^ch Sat or Sun: 10 mins brisk walk (run & b^c! lVa` ' b^ch gZeZVi ,m# &% b^ch ZVhn lVa`# (- b^ch
Tues: &% b^ch Wg^h` lVa`# gjc ' b^ch! lVa` ' b^ch gZeZVi +m &% b^ch Wg^h` lVa`# )) b^ch Thurs: 5 mins brisk walk (6 mins run, ' b^ch lVa`! ) b^ch gjc! ' b^ch lVa` gZeZVi 'm# * b^ch lVa`# (- b^ch Sat or Sun: 10 mins brisk walk. 10 mins run, 3 mins walk, 6 mins run, &% b^ch lVa`# (. b^ch
Week 3
Week 5
Week 2
Tues: &% b^ch Wg^h` lVa`! ' b^ch gjc! & b^c lVa`! ' b^ch gjc! &% b^ch Wg^h` lVa`# '* b^ch
on and running in it. Everyday clothes are simply not designed for running and even though you might think that you look better or stand out less they are likely to cause discomfort and possible injury. There’s a fantastic, sassy range of athletic clothing on the market that is exercise and figure friendly. Specific women’s running kit combines fit with function and comfort with style, offering a look that is both sporty and feminine. Don’t underestimate the benefits of having well fitting tops, shorts or leggings and a good supportive bra. Most importantly choose a pair of running shoes that are right for your running style and foot strike (your ‘gait’). A specialist running shoe retailer will be able to help.
What you need:
6 \ddY eV^g d[ XdggZXian Äii^c\ gjcc^c\ shoes. Best bought from a specialised running retailer. 6 hjeedgi^kZ WgV# 6 a^\]ilZ^\]i! WgZVi]VWaZ! [jcXi^dcVa tee shirt. (not cotton) H]dgih$aZ\\^c\h$igVX`hj^i Wdiidbh that you feel comfortable in.
Tues: 10 mins brisk walk. (run 3 b^ch! lVa` ' b^ch gZeZVi +m# &% mins brisk walk (50 mins)
Thurs: * b^ch Wg^h` lVa` - b^ch gjc! ' b^ch lVa` gZeZVi 'm# * b^ch walk. (30 mins) Sat or Sun: 10 mins walk, 15 mins run. 3 mins walk, 5 mins run, 5 mins lVa` (- b^ch
Week 6
Tues: 5 mins brisk walk. (1 min gjc! & b^c lVa` gZeZVi &'m# * b^ch lVa`# () b^ch Thurs: * b^ch Wg^h` lVa`# - b^ch gjc! ' b^ch lVa` gZeZVi m(! * b^ch lVa` )% b^ch Sat or Sun: * b^ch lVa`! '% b^ch gjc! 3 mins walk, 5 mins run, 3 mins walk, ( b^ch gjc! * b^ch lVa`# )) b^ch
Week 7
Tues: * b^ch lVa`! ' b^ch gjc! 1 min walk), repeat 10x. 5 mins lVa`# )% b^ch Thurs: * b^ch Wg^h` lVa`# - b^ch gjc! ' b^ch lVa` gZeZVi )m! * b^ch walk. (50 mins) Sat or Sun: * b^ch lVa`! )% b^ch run, 5 mins walk. (50 mins)
Week 8
Tues: 5 min brisk walk (5 mins run, 1 min walk) repeat 3x. 5 mins lVa`# '- b^ch Thurs: 15 mins run Sun: adidas Women’s Challenge
6 a^\]ilZ^\]i _VX`Zi$\^aZi# Ndj `cdl the British weather! Hedgih hdX`h# 6 W^\ WV\ [jaa d[ YZh^gZ VcY bdi^kVi^dc
How to run
Great running doesn’t need to look pretty! Although some runners seem to naturally flow effortlessly and ooze style, balance and flow others are more ungainly, less ‘polished’ and a a^iiaZ bdgZ »jc^fjZ I]ZgZ VgZ cd hinaZ prizes in running. What matters most is not what you look like but the fact that you are out there doing it!
Form and posture pointers:
@ZZe ndjg ]ZVY gZaVmZY VcY hiZVYn AZi ndjg h]djaYZgh ]Vc\ cVijgVaan# Don’t hunch. 7ZcY ndjg Vgbh id .% YZ\gZZh Wn your sides and allow them to swing freely backwards and forwards close to your body like a pendulum. @ZZe ndjg WdYn jeg^\]i @ZZe ndjg `cZZh! ]^eh VcY adlZg legs in a line. Bdhi d[ Vaa · [ZZa gZaVmZY! WVaVcXZY and in control!
womenschallenge.co.uk adidas Women’s 5K Challenge 39
Believe it or not preparing to run a 5K isn’t plain sailing! Despite the fact that you may think all the other women on the start line have had straightforward journeys up to race day you can guarantee this isn’t the case! The different demands on women’s lives means that often we all have to do a bit of a juggling act to get our exercise and running done. Days rarely end up as you’d planned them and things are easily thrown off balance leaving your running and exercise lagging behind. It sounds easy saying that protecting time to run will help but, if you do nothing else for the next 4 weeks, then be good to yourself and reward you with the time you deserve to walk, walk/jog or run and do the training necessary to get to the start line on September 6th confident that you can achieve your 5K target.
Target Practice
training countdown to the adidas Women’s 5K Challenge. are you ready? by Liz Yelling
Women complete the adidas Women’s 5K Challenge for very different reasons and have very different targets in mind. Have you thought about yours? Is your goal to be a fleet footed fast finishing frontrunner? Are you seeking a personal best but know that it’s only the clock you are racing against? Are you striving for your first 5K finish and are committed to running the entire way? Is your goal about sticking to your walk/jog strategy and going the distance or are you after completion no matter
how you get to the finish line! Whatever your goal (and it really does help to have one!) practising to achieve your target is a real must. Practising means training in a similar way to the demands of your target race outcome. In running ‘training talk’ this is known as ‘specificity’ and it means preparing your body to specifically be able to tolerate the demands you are going to place in under on Sept 6th. Whether your goal is to complete the 5K without stopping in under 30mins or to walk the distance in however long it takes you the physical preparation you’ve done over the last 4 weeks, and will do over the next 4 weeks, is of paramount importance to a successful outcome and an enjoyable day for you.
What’s your reason? Run with a purpose
This strikes right at the heart of your motivation to complete the 5K. Ask yourself why you’re doing it. Discover the core values behind why you run. Are you running to raise money for a charity close to your heart? Are you running in someone’s memory? Are you running to be with friends, to keep fit, to loose weight, because you are driven to be the best you can be, to make friends, to travel, for fun, for a bet or just because you can! Whatever your reason having a personally salient and highly recognisable motivator for why you run will help crystallise >>
Liz leads the way in the 2008 London Marathon.
Liz is a Two-time Olympic marathon runner and women’s running coach. Although an elite runner herself Liz isn’t elitist. She has a down to earth and friendly approach to running and is passionate about the positive benefits that running can have on women’s lives. www.fullpotential.co.uk
Hopefully your training for the adidas Women’s 5K Challenge has been right on track over the past few weeks and as the run draws closer you’re excited (if perhaps a little apprehensive) about toeing the start line in London’s Hyde Park on Sunday Sept 6th with thousands of other women. First things first! Let’s remember right now that by doing the run you are being an inspiration to other women, to your
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children, to your partners and to your friends. Grasp this opportunity to finish off your preparations in style and leave no stone unturned as you complete the next 4 weeks. Being an active, healthy woman means taking things in your stride (sometimes literally!), being flexible and adaptable, facing up to your challenges and overcoming hurdles along the way.
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Believe it or not preparing to run a 5K isn’t plain sailing! Despite the fact that you may think all the other women on the start line have had straightforward journeys up to race day you can guarantee this isn’t the case! The different demands on women’s lives means that often we all have to do a bit of a juggling act to get our exercise and running done. Days rarely end up as you’d planned them and things are easily thrown off balance leaving your running and exercise lagging behind. It sounds easy saying that protecting time to run will help but, if you do nothing else for the next 4 weeks, then be good to yourself and reward you with the time you deserve to walk, walk/jog or run and do the training necessary to get to the start line on September 6th confident that you can achieve your 5K target.
Target Practice
training countdown to the adidas Women’s 5K Challenge. are you ready? by Liz Yelling
Women complete the adidas Women’s 5K Challenge for very different reasons and have very different targets in mind. Have you thought about yours? Is your goal to be a fleet footed fast finishing frontrunner? Are you seeking a personal best but know that it’s only the clock you are racing against? Are you striving for your first 5K finish and are committed to running the entire way? Is your goal about sticking to your walk/jog strategy and going the distance or are you after completion no matter
how you get to the finish line! Whatever your goal (and it really does help to have one!) practising to achieve your target is a real must. Practising means training in a similar way to the demands of your target race outcome. In running ‘training talk’ this is known as ‘specificity’ and it means preparing your body to specifically be able to tolerate the demands you are going to place in under on Sept 6th. Whether your goal is to complete the 5K without stopping in under 30mins or to walk the distance in however long it takes you the physical preparation you’ve done over the last 4 weeks, and will do over the next 4 weeks, is of paramount importance to a successful outcome and an enjoyable day for you.
What’s your reason? Run with a purpose
This strikes right at the heart of your motivation to complete the 5K. Ask yourself why you’re doing it. Discover the core values behind why you run. Are you running to raise money for a charity close to your heart? Are you running in someone’s memory? Are you running to be with friends, to keep fit, to loose weight, because you are driven to be the best you can be, to make friends, to travel, for fun, for a bet or just because you can! Whatever your reason having a personally salient and highly recognisable motivator for why you run will help crystallise >>
Liz leads the way in the 2008 London Marathon.
Liz is a Two-time Olympic marathon runner and women’s running coach. Although an elite runner herself Liz isn’t elitist. She has a down to earth and friendly approach to running and is passionate about the positive benefits that running can have on women’s lives. www.fullpotential.co.uk
Hopefully your training for the adidas Women’s 5K Challenge has been right on track over the past few weeks and as the run draws closer you’re excited (if perhaps a little apprehensive) about toeing the start line in London’s Hyde Park on Sunday Sept 6th with thousands of other women. First things first! Let’s remember right now that by doing the run you are being an inspiration to other women, to your
14 adidas Women’s 5K Challenge womenschallenge.co.uk
children, to your partners and to your friends. Grasp this opportunity to finish off your preparations in style and leave no stone unturned as you complete the next 4 weeks. Being an active, healthy woman means taking things in your stride (sometimes literally!), being flexible and adaptable, facing up to your challenges and overcoming hurdles along the way.
womenschallenge.co.uk adidas Women’s 5K Challenge 15
Liz and fellow compatriot Paula Radcliffe head the field at the 2008 Beijing Olympic Games.
your goals. To help stay calm on the start line, remind yourself of the training you have done to reach this point, look back at some of your best runs along the way, organise yourself and don’t forget to breath! Most of all remember why you’re running and how much fun it’s going to be!
Be prepared
Taking care of all organisational things before the event and you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Don’t leave practical planning until the last minute. Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit the night before. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and to use the toilet! Don’t save your shiny new running shoes or running kit for race day! Wear it and wash it in the weeks leading up to the race. Make sure it fits well and you feel comfortable and confident in it. To make sure you can find friends, family and loved ones that have come along to give you a cheer, fix an easy to find post-race meeting point.
your thinking and motivation for training and completing your 5K target. Take the time to think clearly about the reasons you run and give meaning and purpose to your training. Every time you step out of the door to run do it with purpose.
Speed it up!
If most of your running to date has been in realms of comfortable and conversational pace then it’s time to stretch a few boundaries. One way to really improve on the running/walkjogging that you have done so far is to start to include some faster paced running in your regular workouts. This might seem a bit daunting but varying pace can really boost fitness. Running faster also means that you burn more calories in a shorter amount of time so is great for quick, time efficient workouts. There are different types of faster running. i) Interval running: This helps build speed endurance, your ability to keep going at a quicker pace for longer. Intervals are repeated periods of faster running interspersed with slower running as ‘recovery’. ii) Threshold running: This improves your ability to run more economically. Instead of doing all your runs at controlled, conversational pace, threshold running means pushing a little harder and running faster for a sustained
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Your check list:
• Race entry details: map, start details. • Running shoes • Kit: shorts, crop top, bra, t-shirt, vest, run tights/ tracksuit bottoms, socks, cap. • Race number • Timing chip • Safety pins • Toilet paper • Wet wipes • Deodorant • Towel • Hair scrunchie • Emergency tampon • Sunscreen – you never know with the British weather! • Waterproofs – you never know with the British weather! • Plastic bag for used race kit! • Post race snack • Money • Mobile phone • Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops.
amount of time. It’s the equivalent of running at a pace that is ‘controlled discomfort’. You might be able to snatch out a short gasping sentence but a conversation is out of the question.
Do less to run best!
As the event draws closer it’s really important to do less running. Ease back on the amount of training you do in the week leading up to the run. This is important because it allows your body to feel fresh, recovered and ready to tackle the 5K. The temptation is to try and do more to make up for lost time or to test yourself as the race draws closer, don’t. In the week before the event only run/ walk run at an easy pace and for less time than you would normally. Try and avoid cramming in extra tasks at home or having an extra stressful or busy week at work. An effective final week means you feel ready to race not tired and panicky about it.
Stay calm
It’s natural to feel nervous and little tingly tension can actually be good for you. Try not to panic or get overcome by nerves. Harness your energy by putting it into completing the event. It’s natural to feel nervous before the event as you toe the line with all the other runners. Use this energy as your electricity to achieve
womenschallenge.co.uk adidas Women’s 5K Challenge 17
Liz and fellow compatriot Paula Radcliffe head the field at the 2008 Beijing Olympic Games.
your goals. To help stay calm on the start line, remind yourself of the training you have done to reach this point, look back at some of your best runs along the way, organise yourself and don’t forget to breath! Most of all remember why you’re running and how much fun it’s going to be!
Be prepared
Taking care of all organisational things before the event and you’ll be in less of a panic on the day and be able to focus on the task ahead of you. Don’t leave practical planning until the last minute. Make sure you’ve taken care of any childcare, family and work commitments in advance. Pack your kit the night before. Allow plenty of time to travel to the event venue, pick up any information you need, warm up, and to use the toilet! Don’t save your shiny new running shoes or running kit for race day! Wear it and wash it in the weeks leading up to the race. Make sure it fits well and you feel comfortable and confident in it. To make sure you can find friends, family and loved ones that have come along to give you a cheer, fix an easy to find post-race meeting point.
your thinking and motivation for training and completing your 5K target. Take the time to think clearly about the reasons you run and give meaning and purpose to your training. Every time you step out of the door to run do it with purpose.
Speed it up!
If most of your running to date has been in realms of comfortable and conversational pace then it’s time to stretch a few boundaries. One way to really improve on the running/walkjogging that you have done so far is to start to include some faster paced running in your regular workouts. This might seem a bit daunting but varying pace can really boost fitness. Running faster also means that you burn more calories in a shorter amount of time so is great for quick, time efficient workouts. There are different types of faster running. i) Interval running: This helps build speed endurance, your ability to keep going at a quicker pace for longer. Intervals are repeated periods of faster running interspersed with slower running as ‘recovery’. ii) Threshold running: This improves your ability to run more economically. Instead of doing all your runs at controlled, conversational pace, threshold running means pushing a little harder and running faster for a sustained
16 adidas Women’s 5K Challenge womenschallenge.co.uk
Your check list:
• Race entry details: map, start details. • Running shoes • Kit: shorts, crop top, bra, t-shirt, vest, run tights/ tracksuit bottoms, socks, cap. • Race number • Timing chip • Safety pins • Toilet paper • Wet wipes • Deodorant • Towel • Hair scrunchie • Emergency tampon • Sunscreen – you never know with the British weather! • Waterproofs – you never know with the British weather! • Plastic bag for used race kit! • Post race snack • Money • Mobile phone • Post race kit: Warm top, bottoms, clean knickers, clean bra, socks, flip flops.
amount of time. It’s the equivalent of running at a pace that is ‘controlled discomfort’. You might be able to snatch out a short gasping sentence but a conversation is out of the question.
Do less to run best!
As the event draws closer it’s really important to do less running. Ease back on the amount of training you do in the week leading up to the run. This is important because it allows your body to feel fresh, recovered and ready to tackle the 5K. The temptation is to try and do more to make up for lost time or to test yourself as the race draws closer, don’t. In the week before the event only run/ walk run at an easy pace and for less time than you would normally. Try and avoid cramming in extra tasks at home or having an extra stressful or busy week at work. An effective final week means you feel ready to race not tired and panicky about it.
Stay calm
It’s natural to feel nervous and little tingly tension can actually be good for you. Try not to panic or get overcome by nerves. Harness your energy by putting it into completing the event. It’s natural to feel nervous before the event as you toe the line with all the other runners. Use this energy as your electricity to achieve
womenschallenge.co.uk adidas Women’s 5K Challenge 17
where are you? your final four weeks.
Most important of all enjoy your final 4 weeks leading into the best women’s only event in the UK. Good luck, have fun, be brave and be the inspiration for other women! Whatever stage you are at with your training, whatever your target or your motivation, take at look at these 3 scenarios to help guide your training over the next 4 weeks and take you into a successful race day.
Scenario 1: This was planned as your first ever 5K and things started off well. You completed and sent off the entry form and even read through the ‘Entry’ magazine when it landed on your doorstop. But that’s really where the preparations stopped. Your good intentions stalled and you’re still in the same uncertain and unsure place as you were when you reluctantly filled the form in. The closer it gets to Sept 6th the more nervous you’re getting about participating. Perhaps it’s too late and you should drop out? What you can do now! Your final 4 weeks: It’s definitely not too late for you to have a great day on Sept 6th even if you are starting from scratch now. If you do nothing else between now and Sept 6th build up a regular exercise plan that will help you complete your goal. Putting in the extra effort now will mean you’ll be double pleased when you cross the finish line. It’ll all be worth it. With regular exercise your confidence and fitness will improve and you’ll feel much better about toeing the start line as the race draws closer. Even at this stage the key is to start slowly and be gentle but progressive. Start with regular easy walking then pick up the pace of your walking. As the weeks progress, include sections of walk/ jog with the walking acting as recovery from the jogging. Be brave, you can do it. Your 4 week to go plan: Tuesday: Walk 15 minutes easy. Thursday: Walk 25 minutes easy. Saturday or Sunday: (5 min easy walk, 5 min steady walk) Repeat 4x. 3 weeks to go Tues: 10min easy walk. (1min jog, 2mins walk). Repeat 6x. 10mins walk Thurs: 10min steady walk. (5min run, 3min walk) Repeat 3x. 10mins steady walk. Sat or Sun: 10min brisk walk. 10 min easy run. 10min steady walk. 2 weeks to go Tues: 10min brisk walk. (4min jog, 1min walk) Repeat 6x. 5min walk. Thurs: Cover 5K walking or walk/jogging. Sat or Sun: 5min walk. (6min jog, 2min walk) Repeat 3x. 5min walk. 1 week to go Tues: 5min walk. 10min run. 5min walk Thurs: 10min run Sun: RACE DAY
Scenario 2: You’ve done a 5K before and loved
the event last year. This year your goal was to jog the whole way without stopping. You consider yourself a ‘fitness runner’. You’ve been following the adidas Women’s 5K Challenge training from the last issue. The first 4 weeks went really brilliantly and you really noticed an improvement in how you felt and how long you were able to walk and run for without stopping. Although you feel like you’ve only got one pace; and that feels slow most of the time! The last few weeks you’ve let things slide a little and lost a bit of focus. You’re still keen, don’t want to loose your new found running fitness, and are up for the event.
What you can do now! Your final 4 weeks: Being able to run without stopping for continued amounts of time at any speed is a real achievement. Now is the time to up the ante a little, find your running feet again and get back into your groove. Be proud of what you’ve achieved so far and acknowledge that you’re nearly there. Continuing to develop your running right up to race week will really help you start the race feeling optimistic, excited and ready to reach your goals. Try spicing up your running and making it more interesting by adding some varied paced and faster threshold running into your workouts. Instead of running at one pace spark it up and make yourself work a little! At threshold pace you won’t be able to hold a full conversation but will be able to utter a few words! 4 weeks to go Mon: 10mins walk. 15min easy run, conversational pace. 5min walk. Tues: 10min easy. (2mins faster run 2mins easy jog/walk). Repeat 5x. 10min easy run. Thurs: 10min easy run. 10mins steady run. 10min easy run. Sat or Sun: 40mins easy running 3 weeks to go Mon: 30min easy run Tues: 10mins easy run. (60s fast run, 60s easy run) Repeat 10x. 10mins easy. Thurs: 10min easy run. 5min brisk walk. 10minutes ‘threshold’ running. 10min easy run. Sat or Sun: 45mins easy running.
Scenario 3: You’re a regular runner and
you’re training has been going very well. You’re running on average 4 times a week and can run for over an hour. You’ve already started to include some specific running ‘sessions’ into your training plan and are feeling pretty confident that this year’s adidas Women’s 5K Challenge is going to be your best yet. You’re ready to inject an extra dimension into your running training to help give you the edge and perform to reach your own target expectations come race day.
What you can do now! Your final 4 weeks: You’re ready to add the final few touches to your training and get the result you want on Sept 6th. Your next 4 weeks you should focus on consolidating the training you’ve already done and adding the icing on the cake to take you on to the next level. Your training can reach a peak and your performance reach a high point if focus on adding quality workouts and faster running in the next 4 weeks. Speed training will help you progress your existing fitness and put you in with a shout of achieving your best 5K ever! Focussed intervals will help you top off your training! 4 weeks to go Mon: 30min easy run Tues: 10min easy run. 5min steady run. (1min fast run, 1min easy run). Repeat 8x. 10min easy run. Thurs: 10min easy run. (3min fast run, 1min easy. 2min fast run, 1min easy, 1min fast run, 1min easy) Repeat 5x. 10min easy run Sat: Run 10mins steady. 15mins ‘threshold’ 10mins easy. Sun: 50min steady run 3 weeks to go Mon: 30min easy run. Tues: 10min steady run. (3min fast run, 90s easy run) Repeat 6x. 10min easy run. Thurs: 10min easy run. 20min ‘threshold’ run. 10min easy run. Sat: 10min easy run. (5min fast run, 1min easy run) Repeat 4x. 10min easy run Sun: Run 1hr steady.
2 weeks to go Mon: 20mins easy run Tues: 10min easy run. (3mins fast run, 60s walk) Repeat 5x. Thurs: 10min easy run, 3x5mins ‘threshold’ running. 10min easy run Sat or Sun: Run 40 min easy.
2 weeks to go Mon: Rest Tues: 10min easy run. (1min fast run, 1min easy run) Repeat 8x. 10min easy run. Thurs: Run 10min easy. 15min ‘threshold’ run. 10min easy run. Sat: 10mins easy run (2mins fast run, 1mins easy run, 1min walk). Repeat 6x. 10mins easy run, Sun: Run 45mins easy
1 week to go Mon: Rest Tues: Run 5min easy. (1min fast run, 1min easy run) repeat 5x. 5min easy run. Thurs: 15mins easy run. Sat: Rest Sun: RACE DAY
1 week to go Mon: Rest Tues: Jog 10min easy. (1min run at race pace. 1min easy run). Repeat 3x. 10min easy run. Thurs: 10min easy run. Sat: Rest Sun: RACE DAY
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