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You-Can-Run/Walk 'The Reggae 10K' Training Program
This training program is designed for beginners. The beginner is defined as someone who has not run in a very long time or has never run before, but is able to walk at least one or two miles. If you are over the age of 35 and are 30 lbs or more overweight, please see your doctor before starting this program. To safeguard your health, never radically increase the amount of exercise or drastically change diet and other health elements.
This is a 10 week training program which starts with base building and progresses slowly building your endurance thus enabling you to complete the 10K (6.2 mile) distance. Start by alternating running and walking from the beginning of each run. Jog one to two minutes then walk two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your runs.
The recommended run/walk combination is to run 5 minutes and walk 1 minute. You are to continue this pattern for the entire run. As you get fitter, gradually increase the length of your running time to 9 minutes and walk 1 minute. If, because of your fitness level, you elect to run continuously, you should start out at a pace that you can hold for the entire run.
The walk interval should be done at your normal walking pace, not a race walking pace.
Your most important piece of equipment is properly fitting running shoes. The shoes must be designed for running (not cross trainers) and have a balanced sole at the heel. When purchasing shoes, wear the type of socks you will be training in. A guideline to use for proper fit is to have enough room - the width of your thumbnail - between the tip of your big toe and the tip of the shoe. Clothing is to be loose and comfortable and not cause irritation.
Your running pace for the training run should allow you to carry on a conversation while you are running. This means that you should be exerting yourself at a low enough level that you can talk. It's okay to take deep breaths between sentences, but you don't want to "huff and puff" between every word.
Walk - The walk interval should be done at your normal walking pace, not a race walking pace.
Easy Runs - This is slower than your normal running pace. You may opt to walk on these easy run days.
Gentle stretching is strongly recommended before and after a run. Stretching helps to prevent injuries.
One to 2 days of strength training per week is recommended but swimming, walking, spinning or cycling are also good cross training activities to do on days when you don’t run.
Training in a hot climate is a potentially dangerous practice if proper hydration is ignored or overlooked. Dehydration will also affect your performance. Drinking too much water is also problematic, so here are some guidelines to help you maintain a healthy balance.
- Drink 2 cups cool water about 2 hours before competition or training. Follow this by drinking 1 to 2 cups fluid 15 minutes before the run/race.
- Drink 4 to 6 oz (1/2 to 3/4 cup) of cool water, diluted fruit juice or sport drink every 10 to 15 minutes during your run or race.
- After your run or race weigh and replace every pound of lost weight with 2 cups plain water or sweet-tasting beverage. Avoid caffeine-containing beverages, alcohol and coconut water before and during the race or run.