Get set for 10-mile run

Luke Sweeney
Luke Sweeney

From broken bones to new beginnings

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We’ve teamed up with Luke Sweeney, fitness manager at Everyone Active’s Fareham Leisure Centre, to help you get in shape for the Great South Run on October 30.

Over the next seven weeks Luke will be giving you training tips.

Starting tips

· New runners should start with interval training, where you run for short periods and walk to recover, then run again.

· Run with a friend. If he or she is slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If they are faster, pushing yourself beyond your comfort zone one or two times a week will help you get stronger.

· Invest in running trainers, as this will help provide support to the feet.

· Make sure you warm up before each running session and stretch after.

Week 1

Today: Walk briskly for 1 mile.

Run two minutes after every half-mile walked until you reach 3.5 miles.

Walk 0.5 miles

Tomorrow: Walk 3-5 miles

Wednesday: Rest day

Thursday: Walk one mile

Run for three minutes every half-mile until you reach 3.5 miles

Walk 0.5 miles

Friday: Rest day

Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk one minute) in the last mile

Sunday: Rest day

Week total - 16/20 miles

· Body Fusion on-form sports therapy clinic in association with Everyone Active Fareham (body-fusion.com)