Run in the Park 10k

Training Advice for Beginners

Each person is different and specific training advice will be given on an individual basis for runners joining our sessions. However, to help you get started, our general running advice would be as follows if you’re starting from scratch;

Step 1

Start with a 5 minute out and 5 minute back routine. This allows your body, legs and arms to get accustomed to the running activity.

Do not run too fast so that you breathe heavily. Try to keep at a pace which you can manage.

Do not be afraid to walk during the running session (i.e. run – walk – run – walk – etc) Eventually you will be able to run all the way.

Step 2

When you are able to run the full 10 minutes, start to build up gradually.

Consider the following as a guide:

When you can run 15 minutes every day or at least every other day, increase this up to 30 minutes followed by two days at 15 minutes and so on. Always remember to give your body adequate recovery time.

Step 3

When you are able to manage the above, push the 30 minute days up to 45 minutes, still returning to two 15 minute days in between.

Step 4

Now increase the 45 minute training session to 1 hour, keeping the two 15 minute days in between.

Step 5

When you can manage step 4, start to increase the two 15 minute days up to 30 minute days, retaining the 1 hour days.

Keep to this routine and you will gradually get stronger and faster. Be patient and don’t neglect those recovery days.

Whether you’re at step 1 or step 5 we’d love to see you at one of our training sessions. Come and train with a group and meet other people who are at a similar level. There are lots of other regular training runs happening through the Sheffield Running Club, all over the city, and events across the region.

Come and join us!

Provided by Sheffield Running Club