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BIG RACE
READY
steady
Thinking of running a 5K, O YOU’VE BEEN RUNNING FOR A WHILE, RUN!
10K or half marathon? you’ve got the bug and seen the benefits – but
it’s time for a new challenge. Maybe you want to
Setting a goal to complete
Sraise money for a good cause. Perhaps you’d like to
a race is a great way to stay get a little faster, increase the distance you can comfortably run, or
motivated and improve. maybe you’re stuck in a running rut and need a goal to motivate you again.
To help you train, we Signing up to take part in a race is a sure way to reach new heights of fitness
as well as enjoyment. From the smallest local club race to national events, the
asked three of the UK’s
support and camaraderie make for a day to remember.
top coaches to share Whatever your race distance, a training plan is a must. Here, three of the
their eight-week plans. UK’s top coaches, all working at GB level, share their training plans for three
By Hannah Ebelthite popular distances, with advice for getting the most out of your schedule.
A 5K RACE
Your 5K training RUNNING SHOULD BE FUN AND FEEL Checklist for starting
schedule has REWARDING, Andy believes. ‘Most this plan…
beginners start with 5K as a distance OYou’ve covered 5K as a distance
been devised
goal to cover, but that doesn’t mean it’s before. You may have completed (or be
for you by Andy not a good racing goal, too,’ he says. working on) a couch-to-5K walk/run plan,
Baddeley. Andy ‘There’s always a faster time or a different or be working towards a faster 5K time.
terrain to try out (on a track or on the OYou’re willing and able to make time
has competed at
trails instead of a road, say). This training to run three times a week.
two Olympic games over 1500m plan doesn’t specify pace, so you can OYou have a 5K goal in mind. You may
for Team GB, and holds the adapt it to your speed or experience.’ be targeting a new parkrun personal
As with all these plans, ‘easy’ means a best time (PB) – read more about parkrun
world record for parkrun (weekly
pace where you can easily chat; ‘steady’ on p91. If so, instead of just racing your
timed 5K runs). Since retiring means you’d struggle to hold a hardest every Saturday, follow this plan
from professional running at the conversation, but are still able to respond and build up to it (being ready to adjust
to simple questions; and ‘hard’ or ‘quicker’ your goal if you find yourself naturally
end of 2016, Andy has worked
means you can only utter single words getting faster during training!). Or find
as a full-time running coach. and are working at race pace or faster. a local race or charity run to target.
88 HEALTHY FOOD GUIDE FEBRUARY 2018
