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Adult 10k Training Overview

Training Advice

Whether you are new to running, or wanting to improve your time from last year’s race, or are at more of an intermediate standard, it’s important you train adequately for the 10k.

Here’s some tips about how to get started.

  • Start with some gentle jogging at a pace where you can still breath aerobically – this means you should be able to hold a conversation at this pace – if you can’t, slow down
  •  Include other fitness activities in your weekly training regime e.g. include circuits/aerobics/swimming/yoga classes. This ‘cross training’ is important for building aerobic endurance, as well as strength and flexibility, and prevents injury. It also gives you variety for your training – you don’t have to go for a run every time you train! Check out YMCA North London’s Fitness Classes timetable for details of session at our Fitness Centre.
  • Increase your training intensity and distance by no more than 10% each week. E.g. In Week 1, start with a 15 minutes jog and a yoga class, then in Week 2, up the training to a 20 mins jog, a yoga class and a circuit class.
  • In later weeks, include run sessions shorter faster efforts or ‘intervals’ – these are runs where you are training anaerobically – at pace where your breathing start to become laboured. This will improve your aerobic capacity and you’ll really start to feel the benefit of the training! E.g. a Long run on a Sunday, and a faster efforts run on Tuesday evening.

10k Structured Training Sessions

New runners/beginners and intermediate runners are welcome to join the training sessions for the adult YMCA North London 10k. These will take place for 8 weeks from Tuesday 28th March 2017. Sessions will start at 7.30pm. When coming for your 1st 2017 session, please arrive at 7.15pm for registration. We meet at the YMCA Fitness Centre. For a map, see FAQs. £5 per session per person, £2 of which will be donated to YMCA North London’s work with vulnerable young homeless people. FREE for London Heathside members. NEW for 2017: Please pay session fees at reception.

Qualified coaches & run leaders are from race supporters London Heathside Athletics Club (londonheathside.org.uk), coordinated by Nilesh Goswami, UK Athletics Leader in Running Fitness. For more information see: 10k Training – Frequently Asked Questions – FAQs. To register for the sessions, please email Alison at London Heathside on alisonharrow@tiggerlondon.co.uk

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Disclaimer and readiness to take part in the training and the race itself:

If you have a particular condition that may affect your training you should first consult your GP before undertaking strenuous training of this kind. Before you attend the training sessions, you will be asked to provide details of any issues that may affect your suitability to train, and to sign a disclaimer.

Please ensure you have prepared for your 10k – with adequate training, and by making sure you have enough to eat and are well hydrated on the morning of the race. It is important that, if you are feeling unwell on the day of the event, seek medical advice before taking part.

10k Training - Frequently Asked Questions - FAQs

Session dates and times: Every Tuesday from 28th March at 7.30pm for 8 weeks. Sessions last between 1 hour and 1 hour 30 minutes. When coming for your 1st 2017 session, please arrive at 7.15pm for registration.

Meeting place: We meet at the YMCA Fitness Centre, 184 Tottenham Lane, N8 8SG. This is the YMCA site closest to Crouch End Broadway, around the corner from the YMCA hostel. The entrance to the Fitness Centre is on Elmfield Avenue. For a map, click mappedometer.com/?maproute=254593.

Session fees: £5 per person per session for YMCA members and non-members, £2 of which will be donated to YMCA North London’s work with vulnerable young homeless people. Free to London Heathside members. NEW for 2017: Please pay session fees at reception.

Contact for the sessions: You can just turn up, but it would be great if you could let Alison Harrow @ London Heathside know you are coming. Email or text her on alisonharrow@tiggerlondon.co.uk, or on 07720 849 650.

Centre facilities: Trainees can make free use of the showers, toilets, and changing facilities. Lockers take a £1 coin; the £1 is returnable. There is on-road parking in the nearby streets. Bicycles can be locked outside the Fitness Centre entrance, or behind the YMCA hostel rear entrance, accessible from Roseberry Gardens.

For a map, click mappedometer.com/?maproute=254593

10k Training - What to expect

Sessions last between 1 hour and 1 hour 30 minutes and take place around the pretty streets and parks of Ally Pally and Crouch End, and we’ll often train on the course route.

There will be options to suit new runners/beginners, or intermediates/ improvers.

Sessions will be fun, varied and designed to push you that little bit harder than you might if training on your own, whilst increasing your confidence and skills in running, with top tips on efficient running technique from a team of friendly run leaders!

Each week will have a different focus, slowly building up distance and effort until race day. Sessions will include all the fitness components required for building fitness in running – endurance, strength, speed, coordination, flexibility, and rest and recovery – to be fully prepared for race day.

Sounds serious? Don’t worry! A big focus of the sessions is on having fun, on teamwork, with activities and options to suit runners of varying fitness levels. Everyone will be encouraged to train at their own pace. Training with others increases motivation, and means you are more likely to reach your goals.

Summary of weekly training sessions

Week 1 (last Tuesday in March): Introduction & short efforts

Week 2 (1st Tuesday in April): Introduction & Continuous Run (20 minutes max)

Week 3 2nd Tuesday in April): Fast efforts/intervals/pyramid session

Week 4 (3rd Tuesday in April): Continuous run (30 minutes max)

Week 5 (4th Tuesday in April): Hill techniques and hills training

Week 6 (1st Tuesday in May): Continuous Run (40 minutes max – 6-8k)

Week 7: (2nd Tuesday in May): Relay Session

Week 8: (3rd Tuesday in May): Recap and Continuous run (30 minutes max)

Training Plan

Whether you are new to running, or wanting to improve your time from last year’s race, or are at more of an intermediate standard, it’s good to have a training plan to work with.

This plan below is a good guide to assist you to complete the annual Crouch End 10k Road Race and combines all the components required for fitness in running: endurance, strength, speed, coordination, flexibility, and rest and recovery.

Look out for the options for new runners/beginners to improvers/intermediates

8 weeks to go (last week of March)

Monday – REST
Tuesday – Running Group – ‘Introduction & short efforts’ OR 15 mins continuous run for new runners/beginners, 30 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – Steady run, 15 minutes, OR Body conditioning/yoga/circuits

Saturday/Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, OR Steady run – 20 minutes for new runners/beginners, 30 mins for improvers/intermediates

7 weeks to go (1st week of April)

Monday – Body conditioning/yoga/circuits OR REST
Tuesday – Running Group – ‘Introduction & Continuous Run (20 minutes max)’ OR 20 mins continuous run for new runners/beginners, 30 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – fast run, 10 mins for new runners/beginners, 15 mins for improvers/intermediate
OR spinning OR circuits
Saturday/Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, OR Steady run – 20 minutes for new runners/beginners, 30 mins for improvers/intermediate

6 weeks to go (2nd week of April)

Monday – Body conditioning/yoga/circuits OR REST
Tuesday – Running Group – ‘Fast efforts/intervals/pyramid session’, OR fast run – include 15 minutes of fast running for beginners, 25 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Steady run, 20 mins for new runners/beginners, 30 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking/ 5k Parkrun – choose your local free timed run
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Steady Run – 30 minutes for new runners/beginners, 40 mins for improvers/intermediates

5 weeks to go (3rd week of April)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Continuous run (30 minutes max)’, OR fast run – 20 minutes for beginners, 30 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Fast run- 15 mins for new runners/beginners, 20 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking/5k Parkrun – choose your local free timed run
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Steady Run – 30 minutes for new runners/beginners, 40-50 mins for improvers/intermediates

4 weeks to go (4th week of April)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Hill techniques and hills training’, OR hilly run – include 15 minutes of hills for beginners, 20 mins for improvers/intermediates, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Steady run – 30 mins for new runners/beginners, 40 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking/ 5k Parkrun – choose your local free timed run
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Steady Run – 40 minutes for new runners/beginners, 50 mins for improvers/intermediates

3 weeks to go (1st week of May)

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Continuous Run (40 minutes max – 6-8k)’, OR long run – 40 minutes for beginners, 40-50 mins for improvers/intermediates
Wednesday – REST
Thursday/Friday – Fast run – 20 mins for new runners/beginners, 25 mins for improvers/intermediates, OR spinning OR circuits
Saturday – Body conditioning/yoga/swimming/cycling/walking/5k Parkrun – choose your local free timed run
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Steady Run – 40 minutes for new runners/beginners, 50-60 mins for improvers/intermediates

2 weeks to go (2nd week of May) TAPER

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Relay Session’, OR spinning OR circuits
Wednesday – REST
Thursday/Friday – Steady run – 40 mins for new runners/beginners, 50 mins for improvers/intermediates

Saturday – Body conditioning/yoga/swimming/cycling/walking OR 5k Parkrun – choose your local free timed run
Sunday – ‘Come Run with Me’ Group Training in Finsbury Park, or Steady Run – 50 minutes for new runners/beginners, 60-70 mins for improvers/intermediates

1 week to go (2nd week of May) TAPER

Monday – Body conditioning/yoga/circuits
Tuesday – Running Group – ‘Recap and Continuous run (30 minutes max)’, OR steady run – 30 minutes for new runners/beginners, 40 minutes for improvers/intermediates

Wednesday – REST
Thursday/Friday – Fast run – 15 mins for new runners/beginners, 20 mins for improvers/intermediates
Saturday – Body conditioning/yoga/swimming/cycling/walking OR REST
Sunday – RACE DAY

What to wear

Running is a truly economic sport: the only item of clothing you need to spend any money on is a good pair of running shoes (not cross-trainers, or tennis shoes). If in doubt about any of your kit, ask for one-to-one advice from the run leaders, and you can also get excellent advice from any branch of Runners Need, Run and Become, Bike and Run, and Sweatshop.

What and when to eat

Eating the right food at the right time will really assist your training. As a guide, carbohydrates like pasta, rice and potatoes allow for a slow release of energy, and sugars give a ‘quick hit’. If you are unsure, ask for one-to-one advice from the run leaders.

When training in the evening, eat a good lunch with plenty of carbs, and eat this at least 3 hours before you start training. Eat some fruit, yoghurt or flapjack snack no less than 1 hour before training, especially if you are hungry as this will boost your blood sugar levels for that ‘quick hit’.

When training in the morning, eat a meal the night before high in carbs, and a light/toast/muesli for breakfast at least 1 hour before training.

Other recommended local run training sessions

For Beginners and Improvers – men and women – for anyone who will run a 10k in 50 minutes or longer

Come Run with Me in Finsbury Park (https://groups.runtogether.co.uk/FinsburyParkComeRunWithMeGroup)

Sessions for men and women take place on Sunday mornings, with a wide range of fitness levels catered for. Sessions vary each week, and are designed to improve aerobic endurance and running fitness generally.

Sessions during April and May will specifically focus on preparing for the 10k fun run.

Meet Finsbury Park Running Track 10am on Sundays for 60-75 minutes sessions around the park. Sessions rates: £8.50, then a range of monthly/bundle payment options are available. For information, see the FAQs

For intermediate to advanced men and women – for anyone who can run a 10k in 50 minutes or less.

London Heathside Running Club AC is a friendly club welcoming men and women of mixed abilities. Sessions take place at various venues in North London on different nights of the week, including road runs and summer sessions in Highgate woods and Hampstead Heath, or track sessions in Finsbury Park.

You can go and try out the club for free for 2 sessions before being asked to join at an annual membership fee of £65 pa, with concessions for unwaged. For information go to londonheathside.org.uk
Find out more about venues and sessions here

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