12 Week Training from zero to hero
Here is a 12 weeks training program building up the “coach potato” from zero mileage to comfortably running 10kms. I must stress this is not a program for someone with running experience, but for someone with no experience, except the desire to conquer 10km!!!
Downloadable XLS Program week 0 to 4 | week 5 - 8 | weeks 9 - 12
Tips / Advice for the beginner runner:
- Invest in a new pair of running shoes, slightly bigger than your normal size (your feet swell a little when they get hot while running) – do not be persuaded to buy the top of the range shoes!
- Enter a race for 3 months time – pay the money & register now – this will keep you committed through your training – check out www.runnersguide.co.za for races
- Get yourself a training partner or 3 – this will help when you feeling super lazy & want to skip a session
- Eat something 30min before you exercise – a banana is great - for energy
- Start your runs easy to warm up, slow down at the end of your runs to cool down
- Stretching during & after your runs is vital to keep you flexible, help recovery & minimise the stiffness from the jarring of the road. In particular the calves, quadriceps, hamstrings, glutes & hip flexors
- Assist recovery after runs with a protein rich meal, hot baths with mustard salts & drinking water
- Run on a treadmill or grass whenever possible the first few weeks of your training – will minimise the stress of the jarring on the legs until they get used to running
- If your calves or shins are feeling very tight – make sure your laces are not too tight & stretch your calves regularly
- Look after your body – eat, sleep, drink water & the occasional massage can go a long way to making you an awesome runner!
There is no better time than right now .... so why you still glued to the screen?
