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10K Sunday 29th September Richmond Park

Runners’ Pack


10K


Training by Chris at Zip Fit Club for beginners to the advanced


30 minute steady running. Aim to run for 30 minutes, but if this is unachievable then break the run up into run/ walk intervals, starting at 1 minute run : 1minute walk until 30 min of exercise is complete. Add on a minute of running each week i.e. Week 3 = 3 min Run : 1 min walk.

40 min steady 45 min running. You steady run should be able to speak but not hold a full conversation.

40 minute steady running with 1 min walking if required. The Ratio of run : walk (e.g. 2 min run : 1 min walk) depends on your fitness levels. Over time increase running periods until you can run for 30 min without stopping.

70 min steady 70-80 min running. steady run.

60 minute run/walk

30 minutes recovery jog

30 - 40 min recovery jog


IMPORTANT: REST DAYS, HYDRATION AND THE CORRECT DIET ARE ESSENTIAL TO GOOD PERFORMANCE. LOOK AFTER YOUR BODY AND TRAIN WISELY!


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(One lap of the course = 10K (6.2 miles)

Race Map


Instructions

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Christopher Smith www.zipfitclub.co.uk chris@zipfitclub.co.uk 07883 077 539

Visit your Zip Fit Club at

www.zipfitclub.co.uk

Zip fit 10k pack 2013  
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