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Run 10K
Before You Begin!
The following programs have been designed for either beginner runners or for those who have not exercised for several months. If you have already been training for some time, you may want to start out a few weeks into the suggested schedule or add on time to get up to speed with your current program.
The most important thing is to start out easily and to gradually build up your training week on week.
Find the program according to your goal BolderBOULDER 10K time or ability level, print it out and follow along each day.
Beginner Tips
- See your doctor before you start the program, particularly if you are a smoker or overweight. Regardless of age, it is wise to get a checkup to make sure you are not at risk due to muscle, skeletal or cardio vascular problems. You may even want to get a cardio vascular stress test to establish your current fitness.
- Transition yourself slowly into training. Many of you will either not have exercised for some time or have never followed a running based program before. This means you should start off cautiously, with lower level exercise such as walking, before you begin to progress over a number of weeks into more running and less walking.
- Use other forms of exercise if you are prone to injury. To get yourself back into the swing of regular exercise, avoid injury by doing "cross-training" activities such as cycling, swimming, snowshoeing or using cardio machines in the gym such as the stationary bike, elliptical machine, rowing machine and stair-stepper.
- Be Consistent. The best way to improve your fitness and get ready to run the BolderBOULDER 10K on Memorial Day, is to train consistently. Make sure you are working out a minimum of 3 days per week. Set aside a time of day that you will dedicate to your training program and try to stick to it. The more routine you make it, the more consistent you will train and the bigger the fitness gains you will make.
- Join the BolderBOULDER Training Club. When you need that extra motivation from a group and a push from a coach, there's nothing like being in a training group to help you reach your goal.
Runners will be placed into groups of similar ability based upon their BolderBOULDER goal time. Club members then meet once per week at a pre-determined running trail. Weekly training schedules and personal training journals are accessed from the BolderBOULDER Training Club website. In addition, your coach will be available via email if you have training questions, need advice, or just a little extra motivation. Sign up before March 5th to receive a $20 discount.
http://www.bolderboulder.com/springtraining.bbi
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