Every year I run the same races. I run the Sporting Life 10km and the Zoo Run 10km. I never train and I don’t have a great time for my age category. And, you really can’t call it running so much as running and walking.
This year I’ve taken a bit of a different approach. I’ve already signed up for a new season opening race: The Harry Rosen Spring Run Off 8km. I’m even thinking about working my way up to a half marathon by the end of the season.
I figure if I’m up to 3-4 races this year I might as well put a little more work in and actually be able to enjoy them. Also, I just found out that a friend is planning to run the Angkor Wat half marathon in Cambodia. It would be so great to run in Cambodia!
It turns out that The Globe and Mail is running a series about 10 Weeks to a 10km.
I participated in an online discussion with a trainer and my question was chosen and answered:
12:53
I just signed up for the Harry Rosen Toronto 8km, but I haven’t run before … where should i start?
12:56
Coach Jenny: It is best to start with a run-walk interval programme. Always warm up with 5 min walking, then alternate 2-3 min of easy paced running with 1-2 min of walking for 20-25 minutes and cool down walking 5 min. Stick with this for 2 weeks and progress to 25-30 min. for two weeks. Then progress to 4 min of running, 1-2 min walking for 30 min. for two weeks. and 5 min run 1 min walk for 35-40 min. and so on. Continue to build slowly and you’ll have a lot of success (and fun)!
So I went out for my first training run the other night and followed Coach Jenny’s advice. It felt like I was going too slowly and resting too much, but by the end I worked up a pretty good sweat. Between 2-3 runs per week and playing some full court basketball I should be in fine shape for the 8km in three weeks.
I have a tendency to go too hard at the start of any new exercise routine so I’m trying to be careful not to go overboard and injure myself.
