the new forest 10 t 21 - new forest marathon€¦ · tips for the week rest week 6 week 5 week 4...

THE NEW FOREST 10 T 21.K Congratulations on completing your 5to10k Plan - now itstime to tackle the next distance - the Half Marathon (HM)This is where pacing really becomes key, the run gets a bit longer and the mental battle that bit tougher. Hower this is what running is all about - it doesn’t get easier, we just push ourselves further! Enjoy the plan and keep us posted with your progress using #RCplan

RUN A (COMPLETE ONCE PER WEEK)

RUN B (COMPLETE1-2 TIMES PER WEEK)

RUN C - LONG RUN (COMPLETE ONCE PER WEEK)

TIPS FOR THE WEEK

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K 5

WE

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4W

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2W

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K 1

#RCplan�

Get £10 off any group course or 121 training session with the code rcplan on www.runcampshop.co.uk

BEGINNERS PLAN

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3

Created by the coaches at

Warm Up: Jog for 5 minutesMain: Mixed pace run for 30 minutes, as 6 minutes running at your Half Marathon race pace* and 4 minutes jog at a steady pace.

Warm Up: Jog for 5 minutesMain: Continuous run for 30 minutes (5k or 3 miles)

Warm Up: Jog for 5 minutesMain: Continuous Run for 40 minutes (6km or 4 miles). Try to make sure you have a day off running either side of this session in particular.

This is really happening! Top tip for this week is find someone to be accountable to - wether it is a coach, friend or husband/wife. Find someone who can motivate you when you are feeling down and someone whey can talk about how your run went - it really will make a huge difference on this journey.


Its worth while thinking about the essentials early on before we start hitting the big miles. Things such as appropriate footwear, socks, clothing. Heading to a good running shop to get your feet measured and running style analysed are highly recommended to ensure you are comfortable when you run.

Warm Up: Jog for 5 minutesMain: Continuous run for 40 zminutes (6k or 4 miles)



Rest week - These weeks are especially key during half marathon training - your body will recover and bounce back stronger in these weeks - skipping rest weeks and keeping up long runs is one sure fire way to start to notice niggles or worse… injury - any runners biggest enemy.


Warm Up: Jog for 5 minutesMain: Continuous Run for 40 minutes (6km or 4 miles) Try to make sure you have a day off running either side of this session in particular.

Hydration is possibly the most important consideration - what you are going to do about water when you are training? On the day you’ll have water stations but not in training - can you carry your own water? Can you run loops from your house and grab a drink at halfway?

Did you know that RunCamp also offer 121 and group coaching sessions designed to help improve your strength and running technique? Check out their website for full details to help out with your marathon training.

Last week of the second block - its key not to let this increase in running get you down. You’ll have days where you don’t want to head out, but I promise, if you just try the warm up and see how you'll feel - you’ll end up completing the whole run.



Warm Up: Jog for 5 minutesMain: Continuous Run for 70 minutes (11.5km or 7 miles) Try to make sure you have a day off running either side of this session in particular.





Warm Up: Jog for 5 minutesMain: : Mixed pace run for 24 minutes, as 8 minutes running at your Half Marathon race pace* and 4 minutes jog at a steady pace. steady pace.




Warm Up: Jog for 5 minutesMain: Endurance Intervals for 28 minutes, as 10 minutes running at your Half Marathon race pace* and 4 minutes jog at a steady pace.

Hopefully you’ve been keeping on top of stretching after your runs, making sure you do will help recovery and reduce muscle soreness. Just 30 seconds on each muscle after your run is sufficient.

THE NEW FOREST 10 T 21.K Congratulations on completing your 5to10k Plan - now itstime to tackle the next distance - the Half Marathon (HM)This is where pacing really becomes key, the run gets a bit longer and the mental battle that bit tougher. Hower this is what running is all about - it doesn’t get easier, we just push ourselves further! Enjoy the plan and keep us posted with your progress using #RCplan

RUN A (COMPLETE ONCE PER WEEK)

RUN B (COMPLETE1-2 TIMES PER WEEK)

RUN C - LONG RUN (COMPLETE ONCE PER WEEK)

TIPS FOR THE WEEK

RA

CE

DA

YW

EE

K 1

2W

EE

K 1

1W

EE

K 1

0W

EE

K 8

#RCplan�

Get £10 off any group course or 121 training session with the code rcplan on www.runcampshop.co.uk

RE

ST

WE

EK

9

Created by the coaches at



Warm Up: Jog for 5 minutesMain: Continuous Run for 90 minutes (14.5km or 9 miles). Try to make sure you have a day off running either side of this session in particular.

As we start to up the distance, fuel/nutrition start to become an issue. Start to have a think about how you will carry food (most runners prefer to carry gels) as this will give you the calories your body needs to keep up the intensity of running.


Rest week - take it easy this week and possibly get a sports massage booked in, anything you can do to help your weary legs recover. As you are well rested, it might be a good idea to pop in a 10k event in at the weekend to see how your training is coming along.

Over the next couple of weeks it wont be unusual to feel like you’ve not done enough - don’t panic! Look back over the training plan to see how far you’ve come. Anything extra you do now won’t make you any faster or make the marathon easier - it’ll just fatigue you more - recovery is key during this period.

This week contains your longest run! Its important to pace yourself well and dont go off too quickly. Try to run it in the kit you will be wearing on the day to get used to it and make sure it doesn’t rub anywhere unexpected!

Final rest week - take it easy during these last two weeks, rest is where the body gets stronger and continuing to run doesn’t allow it to do this. What you’ve got now is what you’ll have on the day, you cant improve fitness in the last couple of weeks (sadly!)



Warm Up: Jog for 5 minutesMain: Main: Endurance Intervals for 30 minutes, as 10 minutes running at your Half Marathon race pace* and 6 minutes jog at a steady pace.



During race week, you can easily do too much. Rest is paramount, and staying off your feet as much as possible during the week is very important. Keep hydrated, dont change anything major with your diet but make sure you eat good, fresh, healthy food to ensure you are fuelled and ready for the weekend. Extra carbohydrates will ensure your muscles store up plenty of energy.


Race Day! You’ve done the hard work, now it’s time to reap the rewards. All the best of luck - make sure you let us know how you got on with a photo to our Twitter or Facebook pages!





Warm Up: Jog for 5 minutesMain: Main: Endurance Intervals for 40 minutes, as 10 minutes running at your Half Marathon race pace* and 6 minutes jog at a steady pace.

Warm Up: Jog for 5 minutesMain: : Continuous run for 30 minutes (5k or 3 miles)


BEGINNERS PLAN

the new forest 10 t 21 - new forest marathon€¦ · tips for the week rest week 6 week 5 week 4...

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