IN ASSOCIATION WITH
TRAINING SCHEDULE WEEK 1
Day 1: Rest or cross-train 20-30mins Day 2: Run 10 minutes, walk 1 min – repeat twice Day 3: Rest Day 4: Run 12 minutes, walk 1 min – repeat twice Day 5: Rest Day 6: Run 13 minutes, walk 1 min – repeat twice Day 7: Rest
WEEK 2
Day 1: Rest or cross-train 20-30mins Day 2: Run 15 minutes, walk 1 min repeat twice Day 3: Rest Day 4: Run 17 minutes, walk 1 min, run 7 min Day 5: Rest or cross-train 20-30mins Day 6: Run 19 minutes, walk 1 min, run 7 min Day 7: Rest
WEEK 3
Day 1: Rest or cross-train 20-30mins Day 2: Run 20 minutes, walk 1 min, run 6 min Day 3: Rest or cross-train 20-30mins Day 4: Run 24 minutes Day 5: Rest Day 6: Run 26 minutes Day 7: Rest or cross-train 20-30mins
WEEK 4
Day 1: Rest or cross-train 20-30mins Day 2: Run 28 minutes Day 3: Rest or cross-train 20-30mins Day 4: Run 30 minutes Day 5: Rest Day 6: 5k parkrun or a 5k race! Day 7: Rest, pick up Active for your 10k plan
Stamford and Rutland runners at the Perkins Great Eastern Run EXPERT MAGGIE SKINNER, 35
INTERMEDIATE MARK ANDERSON, 40
BEGINNER PAULA STENSON, 44
It’s hard fitting in my weekly six runs, two swims and three bike rides (I do triathlon too) with a six-month old baby, but sport’s a great stress reliever. I started running eight years ago after retiring as a professional dancer and I’m aiming for 1hr 28min at PGER to get a championship qualification for the London Marathon in 2016.
The hardest part about my training has been having to rest frequently after surgery over the last six years. I’m aiming to beat my personal best of 1hr 33min at PGER so if I can do it, anyone can. I love the freedom of running, and that feeling of tiredness walking upstairs the next day – you know you’ve worked hard!
Losing my mum to a heart attack in January 2014 gave me the impetus to don my running shoes. My exercise routine was non-existent so now I love the feeling of achievement after running, exploring the countryside, and eating cake without feeling guilty! I just hope to complete the PGER, my first half - 2hrs 30mins?
Top tip: You get enormous satisfaction from running whatever your age, level, shape or size – there will always be someone quicker or slower than you.
Top tip: Enter races to push yourself, and get a decent pair of socks, they’re just as important as shoes.
Top tip: Many say, “Oh no I couldn’t do that, I’m not built to be a runner,” but give it a try, you might surprise yourself.
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