Get fit to run
NEW – For 2010 the Hampton is offering all runners a free training programme.
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Alternativley, if you have not run more than 2 miles or 20 minutes before, or just want to improve on last year’s time – follow this 5 week programme.
But first make sure you are wearing the correct footwear and clothing, even for training
Always enjoy your runs. Try and find parkland or canal paths, or follow the Fun Run course, if possible.
Week 1 Walk/jog for up to 20 minutes 3 or 4 times at a comfortable pace, breathing easily – don’t strain yourself
| Week 2 | Week 3 | Week 4 | Week 5 | |
| Monday | Jog 20 mins | Jog 20 mins | Jog 20 mins | Jog 25 mins |
| Tuesday | Rest | Rest | Rest | Rest |
| Wednesday | Jog 25 mins | Fartlek 30 mins | Run 25 mins | Fartlek 30 mins |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | Jog 20 mins | Easy Run 25 mins | Fartlek 25 mins | Steady Run 20mins |
| Saturday | Rest | Rest | Rest | Rest |
| Sunday | Jog 30 mins | Jog/Run 30/35 mins | Jog 45 mins | It’s Fun Run Day! |
Fartlek is a Swedish word meaning speed play. This involves running, walking & jogging various speeds for short distances i.e. an interval training session
Jog is running at a slow comfortable pace
Easy Run is at a pace slightly faster than a Jog
Steady Run is running at a pace where you work hard and push yourself a little so that you get slightly out of breath and thus breath harder
If you wish to gain further advice regarding running schedules, shoes & clothing visit the Birmingham Runner
Familiarise yourself with the course. See how you get on up the Longdon Road hill!