Sarah brings 20 years of curriculum development, personalized and teaching experience to ChiLiving. Sarah knows that running brings joy and vitality to life, and has made it her life’s work to help struggling, and burnt out runners find the daily discipline to take back their power and honor their runner within. Her unique approach shines a light on motivational strategies, mindset management, and proper body mechanics to promote fulfillment and consistency. Her business, Rise And Shine Running, helps rookie and novice runners who experience doubt and frustration bring safety, efficiency and love to their sport.
#Running training programs for 10k how to#
Her book, From Sidelines to Start Lines: (The Frustrated Runner’s Guide to Lacing Up for a Lifetime) teaches struggling runners how to reignite their passion and motivation. This week’s plan introduces running at a steady pace – that means 70-80% of your capacity.Sarah Richardson, M.S., M.Ed., is a certified educator, running coach, and Master Instructor of Chi Walking/Chi Running. This is the schedule you’ll work to until race day, with an extra five minutes added to the Sunday run until week nine. This week the training plan moves from three runs a week to four, moving Friday’s run to Thursday and adding the shortest run of the week to Saturday. “Easy” means running at about 60-70% capacity – you should be able to hold a conversation at this pace. The training plan starts with two identical weeks of three runs, with the longest scheduled for Sunday. RECOMMENDED: How To Warm Up For A Run And Cool Down Afterwards Week 1 Doing the little things right can make all the difference to your race day performance. Make a conscious effort to eat healthily, stretch frequently and get a good night’s sleep every night. You might not be able to keep up with the professionals just yet, but you can emulate an elite athlete. Different sessions work different muscle groups and puts different stresses on the body. When starting out it’s easy to focus on running the same route (which is better than not running at all), but try to vary your runs over different distances, paces and terrains to improve your fitness and conditioning. Don’t think of a missed run as a reason to give up or lose confidence – it can be a blessing in disguise, leaving you feeling refreshed and ready for your next run. A common mistake is sticking too rigidly to a plan and not allowing for life getting in the way or feeling particularly tired. To use a training plan effectively, it’s important to listen to your body. Even with perfect form, running is a high-impact activity and a beginner needs to give their body time to adapt and adjust to the new stimulus. To begin with, runs should be a mixture of running and walking, then over time they should be built up gradually and progressively to keep the risk of injury low. The biggest mistake new runners make is rushing into training and not being patient. RECOMMENDED: 8-Week Couch To 5K Training Plan Mellor’s Training Tips for Beginners They will be looking at completing a 5K or 10K with a combination of running and walking on event day. Mellor classifies a beginner as a new runner with little or no background in the sport and can run continuously for one mile (1.6km). This beginner’s training plan was put together by leading race organiser Great Run’s athlete in residence, Jonny Mellor.