Training before the Event

  1. Be consistent in your training as regularity is what will build your aerobic fitness. Try to get out training two or three times every week, with the runs spread throughout the week. Try and be creative in finding times to train if you have a busy working and domestic life.
  2. Be progressive but realistic in your training – look for a weekly increase in volume/distance of 10% maximum.  Over six weeks this will enable considerable progress.
  3. Try to build up a weekly long run to about 45 or 50 minutes so that you can be confident that completing the 5k without stopping is a very realistic target and about 75 or 80 minutes for those running the 10K
  4. Take the first five minutes of every run really easy to ensure you warm up properly. This will reduce the risk of injury, make the training more effective, and increase the likelihood of you running as far as you plan on each run.
  5. Don’t overdress for your training runs. New runners invariably underestimate how quickly the body warms up
  6. Try and train off road as far as is practical as softer surfaces will reduce the risk of injury and leave less soreness the next day after running.
  7. Stretch for five to ten minutes before and after each run. Focus on the hamstrings; quadriceps; calves; gluteals; and hip flexors. Hold each stretch for 15-20 seconds and do each stretch twice on each side
  8. Do keep well hydrated with regular fluids through the day. If you do this, and particularly in the hour or two before you run, you needn’t worry about taking water with you on training runs of less than an hour.
  9. Don’t agonise over diet. If you are eating a healthy diet with a good proportion of carbohydrate then this volume of training won’t require any special factors.
  10. Whatever training you do, do ease down to half your usual amount in the week before the 5k. It takes about 10 days for the training effect to kick in, in terms of improved fitness, so the last week is just about maintaining what fitness you have developed.