If you’re like me, you’ll be experiencing some kind of post-festive hangover. Not purely from the alcohol consumed to mark the celebrations, but from all the food, the late nights, later mornings, bustle of seeing everyone, panic about returning to work and general post-holiday blues.Â This always leaves me wanting to change my routine to keep things interesting during January.
If this is you, and you’re wondering how to actually get up and go running, thenÂ Wynsors World of ShoesÂ alerted me to some useful guidesÂ they created to help you do just that. Written in conjunction with Paul Smith, a qualified personal trainer with UK Outdoor Fitness, they guide you through the process of preparing for a 10k, half marathon or full marathon. They’re especially helpful if you’re planning on running for charity, and want to give it a red hot go.
Each training plan starts with a rest day – winner! They then help you work up to your desired distance over a series of weekly runs. Each plan has a detailed introduction so you know what to expect throughout – when you’ll feel tired, when you should push yourself – which is a big help. Training can sometimes feel a bit isolating, but I expect this will help you stay motivated! The marathon guide looks at length of the runs as well as distance, which would be a good way of seeing how you naturally pace yourself.
For the newer runner, there’s an accompanying guide to help you get to grips with the process of it all. It details what foods you should focus on, and how they contribute to running and fitness. It also focuses on how to develop both your speedÂ and pace evenly so you can finish without tiring yourself out. There’s a handy race-day guide, and some advice on how to handle the actual event so you don’t get too overwhelmed.
There’s a few things which I might personally do differently if I was training. For example, they recommend doing intervals of 1min hard, 1min recovery. I’ve found that pretty hardcore for anything over 20 minutes, but I guess you can always adapt to suit you: doing 4 min hard, 2 min recovery for example. But then again – I’m no personal trainer, I just know what works for me.
You can find the training plans here:
All in all, they provide a great introduction to these distances, and running in general. If you’re interested in giving it a go, why not sign up for a Spring event and see how you get on?