10 Weeks to 10km's

So you've decided to walk the 10km for the Smiths Sports Shoes Mahana Half & 10km but have a desire to be able to run one? Then the National Heart Foundation 10 Weeks to 10km's Training Program could be for you! Visit http://www.nelsonevents.co.nz/Activator/10WeeksTo10Km.htm to see the full plan to get you running the Shoe Clinic Nelson Striders 10km in January.

This month's Runner's World Magazine published a series of 4-Week training plans - for either your first 5km event, best 10km, best half marathon, marathon or to stay in shape year round. Check out the November issue in store for more details.

Common Questions (from the National Heart Foundation):
What intensity should I walk and run at?
Most of your training unless otherwise indicated should be done at 'conversation pace' or moderate intensity. Conversation pace means that you are exercising at a pace where you are pushing yourself, but can still maintain a conversation. As a rough guide, use the 'talk test'; If you can only manage 2-3 words per breath, you are probably exercising too hard. If you are able to sing while you are exercising you're probably not working hard enough. Aim for the middle ground. Otherwise, imagine about 50-70% of your best effort or maximum heart rate, working hard but feeling in control.

How can I calculate my maximum heart rate?
Use the following calculation: Maximum heart rate (beats/min) = 220-age (in years)
eg. Sue is 52 years old and would have a maximum heart rate of 168 beats/min. (220 - 52 = 168). Her training pace should be somewhere between 84-118 beats/min (50-70% of 168). Don't forget that as you get fitter you will be able to run, walk and jog at a higher pace for the same intensity.

How do I calculate my heart rate per min?
Feel for your pulse (wrist or neck is usually easiest) and count the number of pulses in six seconds then multiply by 10.

Where should I run?
Find somewhere where you feel safe and comfortable. If you are exercising after dark, find a well-lit area and exercise with a friend where possible. For those embarking on running for the first time, head to soft surfaces (rugby fields, pine forests, walking tracks) as they are more forgiving on your joints.

When should I run?
Everyone has a unique time of day when they prefer to exercise. To commit to a long term exercise routine, follow your instincts and find a time that is most suitable for you. For many, time will be a significant barrier to engaging with physical activity. You might have to get up half an hour earlier, go for a walk at lunch time or forget the bus/car and jog home one night. In the beginning, sessions are only 20-30 mins long. Find the time for yourself - it will pay big rewards for your health and fitness.

What about Warm up/Cooling down?
Every session, take 5-10 minutes to ease your body into exercising. Start off slow and as you warm up gently increase your intensity. If tight muscles are hindering your training, stop for a quick stretch before getting into the main part of the workout. Similarly, when you have finished your exercise, take 5-10 minutes to cool down, gently slowing your pace and stretch your running muscles afterwards.