Page 89 - Healthy food

Fitness

WEEK 1 WEEK 2 WEEK 3 WEEK 4 Andy’s coaching notes
RUN 1 25 min 30 min 30 min 30 min OGet into a familiar routine for any
easy run easy run easy run easy run run, training session or race. It will help
you prepare mentally and physically,
RUN 2 20 min 30 min 30 min 30 min
easy run easy run easy run easy run and it can be reassuring if you’re a bit
nervous. Aim for at least 10 minutes
RUN 3 8 x 2 min steady/ 10 min steady/ Fartlek: spurts of Parkrun event of easy jogging followed by some
hard run with hard run, running with a (find the one
2 min recovery followed by a 2 recovery (easy nearest you at dynamic drills if you’re familiar with
(easy jog or walk) min rest, then 8 x jog) between parkrun.org.uk) them (if you run with a club you may
between each 1 min hill efforts, each. Run a be – if not there’s lots of guidance
jogging slowly sequence of available online).
back down in steady/hard ODo up to 4 ‘strides’ after your
between. efforts of 1, 2, 3, warm-up, before beginning the session
(Choose a hill 4, 3, 2, 1 min, with or race. This is where you run 80–100m
that isn’t too 1 min recovery at a fast pace, to get your legs ready for
steep to run between each running a bit faster.
naturally) OTo cool down, get some extra layers
on for an easy 10-minute jog. Then work
WEEK 5 WEEK 6 WEEK 7 WEEK 8 through some stretching or foam rolling
RUN 1 30 min 50 min 60 min 30 min back inside in the warm.
easy run easy run easy run easy run OKeep track of your training. You can
write it down as a training log, but it’s far
RUN 2 30 min 30 min 30 min 20 min
easy run easy run easy run easy run easier to use a social network such as
Strava (strava.com). This will track your
RUN 3 10 min steady/ 8 x 2 min steady/ Fartlek (see 5K RACE DAY activities and help you find like-minded
hard run, hard run above): do 6 to 8
followed by 2 with 2 min x 1 min efforts, runners and clubs to join. It’s a great
min rest, then 5 x recovery with 30 sec way of seeing your progress – and of
1 min hill efforts between each recovery in keeping you honest!
(see week 2), between each ONever try anything new on race
then 2 min rest, days. This applies to eating and drinking
then 5–10 min (be careful with timings and with
steady/hard run coffee), shoes, clothes, warming up
and cooling down.

FEBRUARY 2018 HEALTHY FOOD GUIDE 89