01 November 2006

Run with Maryann: Week 5

"This week, the main change we did was on our Wednesday run, doing a time trial over 2,5km," writes Maryann, who is training for a 10km race.

Your training should look a bit like this, 3 sessions, in the 5th week of training towards doing a 10km race:
Warm-up walking for 5 mins, then
5 min. run
2 min. walk
5 min. run
2 min. walk
15 min. run
2 min. walk
5 min. run
warm-down walk

This week, the main change we did was on our Wednesday run, doing a time trial over 2,5km. We met at Rondebosch Common, where Celtics running club have their 5km time trial every week. (Most running clubs have such a thing, so you can find one in your area and regularly go there to see how your fitness has improved over time, and join the running club!)

The new thing about doing a time trial, is focusing on pacing yourself over a set distance instead of just running for a certain time, which I find so much better as you can push yourself and know how you have done, against previous times.

Doing our 2,5km, the wind was blowing Cape-style and the one stretch was quite a challenge, and I did my 2,5km in 16 minutes. Slower than expected, but the slow build-up in this programme has meant that I have actually lost some of my fitness, and now that we are picking up the pace and distance that we run, it should come back. I keep telling myself how much better it is to be doing it this way, as I am less likely to get injured.

Speaking of injuries, we had some input on strengthening your core muscles this week.

I find it so difficult to explain what core muscles are, but it has a lot to do with why everyone is doing pilates these days! It has to do with posture and stomach muscles and being more stable, all the things that sitting at a computer all day destroys.

I would suggest going to a physio or pilates instructor and getting them to show you how to strengthen your core muscles. There are subtle exercises that can build up this “core” strength. I found that seeing a physio meant I really knew what the core muscles were and how it would help me. - (Maryann Shaw)

Don't forget to stretch. Here are the 12 best stretches.

Read more about Maryann's journey on the 2007 Old Mutual Two Oceans Superstars page.

Follow our online programme to run 10km in 11 weeks. Here is week 5.




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