Training Tips
Let 2012 inspire you!
The biggest sporting spectacle in the world hits London this year for the first time in over sixty years. The athletes will be training on a regular basis to achieve their targets and be the best that they can be. 5K Your Way can be your big London event and with some regular training you can be the best that you can be too!
Like company?
Training in a group is so much fun. You too can take part in any of the training sessions organised by participating workplaces. By attending the sessions put on by your own organisation, not only does it make it easy to get to, but you could also put yourself into contention for the “most committed” or “most improved” awards at your workplace. Click on the Workplaces tab above for details of training sessions.
If you can’t make these sessions perhaps you could join the Sweatshop Running Community.
Prefer to train alone?
Whether walker, jogger or runner, you can still achieve your targets by following your own training programme. You can download some resources to help with this.
Walking (Beginners):
If you haven’t been very active and are new to exercise, increasing the amount of walking you do is a great start. Regular walking can give you great benefits such as more energy, improved fitness and better health. Walking, it is also one of the easiest forms of physical activity to start as you can do it at anytime and at any pace, you don’t need any special equipment and best of all it’s free!
The most important thing is to get the intensity right. Although strolling along is beneficial, brisk walking can burn similar amount of calories to jogging, protect you from heart disease and diabetes, and make everyday activities like climbing stairs easier. You know you are walking at a brisk pace when:
- Your heart beats slightly faster
- You feel warmer
- You breath more deeply (but are still able to talk)
Downloadable training programme (PDF)
Jogging (Intermediate):
Jogging is a slower running pace at a lower intensity. At this pace your heart should beat faster, you should feel warmer, and breathe more deeply but still able to talk. If you start to get breathless and struggle to breathe, you are going to fast. As soon as this happens, slow your pace just a touch and so you should get your breath back and be able to continue. You could try a steady state jog over a set period of time or a set route. The aim of this is to maintain the same pace for the entire duration of your jog.
If you are a beginner, interval jogging is a great way to get used to jogging. This is when you jog for a set time (maybe a minute), the walk for a time (maybe thirty seconds) and then repeat. Within weeks you will be fitter.
The NHS have developed a Couch to 5K programme designed to get just about anyone off the couch and running 5km in nine weeks. Click here to visit the NHS Choices website
Downloadable training programme (PDF)
Running (Advanced):
If you already run regularly or are thinking of starting, you can try the sessions below to improve your fitness and become a better runner. These sessions help you challenging yourself and keep your progamme varied and interesting.
As you become accustomed to your running programme you can challenge yourself further for even better results by altering the following:
Frequency: Increase the number of running sessions you do each week
Intensity: Run a bit harder for the duration of the session.
Time: Increase the amount of time you are running for.
Type: Compliment your running programme by complimenting with additional activities; circuit training, gym, pilates, swimming, etc.
Downloadable training programme (PDF)
With a little dedication you will soon notice great improvements to your health and well-being
