Running Advice
If your thinking of running a 10K for the first time here are some steps to help you with training.
Step 1 Allow at least four weeks of training if you're starting from basic fitness (that is, being able to jog for at least 20 minutes).
Step 2 Add 5 minutes of jogging/running to your run each week. Start off with 20 minutes in week one.
Step 3 Continue this program over the next three weeks, adding 5 minutes of jogging/running per week. By this time, you'll be up to 40 minutes of continuous running.
Step 4 Aim to do this program at least three days a week. The other four days can be either rest or an alternate exercise like cycling or swimming.
Step 5 Allow your legs and your lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven't worked so hard in a while.
Step 6 Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go the extra 2 miles on race day.
Step 7 Run relaxed. Don't get pulled out into a sprint by the crowd.
Step 8 Run to finish the distance in the first race. In subsequent events, you may try to improve your time.
If you would like to raise money by encouraging people to sponsor you, the easiest method is setting up an online JustGiving page at www.justgiving.com/WessexHeartbeat/raisemoney. If you prefer a paper version, you can download a sponsorship form by clicking here or contacting the fundraising team who can post one to you. They can also send you a Wessex Heartbeat running vest or T-shirt and information about Wessex Heartbeat to pass on to your supporters.
