Get Running advanced training plan: Week Eight

Are you all set for your 10k this weekend?

Pace yourself before you race: You only have your first 10k once, so you need to pace yourself. It’s up to you to make it a day to remember. So many people start too fast and end up struggling. You have got to enjoy this, or you will find it very hard to get yourself doing another one. Don’t worry about how long it takes you. There will be plenty more 10ks in the future where you can work on speed, if that is important to you. In your notes this week, I have some tips on running your first 10k, so be sure to read them before the big day.

Looking back over the past eight weeks: Now is the time to look back over what you have achieved. Read through your training log and see how you have progressed. Think of everything you have learned, and notice that what was once your long run is now your easy recovery run. Whatever happens this weekend, you have committed to getting yourself out the door and have built up great strength and fitness over the past eight weeks. Give yourself a pat on the back for that.

Resting up this week: You are not going to get any fitter this week, so with that in mind, save your legs for the weekend event. By all means, do your two midweek runs, but make sure you run at a nice easy pace. You will see in the plan that the time and effort on these are reduced, allowing the body to recover and be fresh for the weekend.

Final words: Remember though, no matter how prepared you are, it is normal to feel nervous or anxious. You have got to believe that your body can do it, and then you might just surprise yourself on the day. You have worked hard; it would have been very easy to give up along the way. The long run is your reward for all your hard work.

Homework: We will have three runs this week. Spread them throughout the week to allow your body to recover.

Week Eight Training Plan

Homework 1
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: 5k slow recovery run. No speed. Focus on positivity
  3. Cooldown and stretch: A five-minute walk and three stretches
Homework 2 (a day or two after Homework 1)
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: Very easy 30 minutes. Think technique. Save your energy for the weekend
  3. Cooldown and stretch: A five-minute walk and three stretches
Homework 3 (a day or two after Homework 2)
  1. Warmup: A brisk five-minute walk
  2. Run/walk session: 10k (Yes, the day has finally arrived). Enjoy every minute of it
  3. Cooldown and stretch: A five-minute walk and three stretches

Go out, smile and enjoy every minute of it.

You deserve it.

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