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RACE FOR LIFE 2008
Beaumont
Running Club has actively supported Race for
Life since 2004. Terry Simms is
organising Beaumont's effort at the
Leicester event on 6th July, and asks
you to give up a few hours to run and/or help.
Contact him at Club training or on 07973
968351
Since it
started in 1994, Race for Life has grown to
become the UK's biggest women-only fundraising
event. All the money raised by participants helps
fund the crucial work of Cancer Research
UK - the world's leading independent
organisation dedicated to cancer research.
Over the years
millions of women of all ages have run, walked or
jogged to raise over £200 million in
sponsorship for the charity. This year Race for
Life hopes to raise £50 million for
this life-saving work by bringing an amazing
800,000 women together to raise money
for Cancer Research UK. More information at
http://www.raceforlife.org Planning to
enter? Leicester details at http://www.raceforlife.org/findanevent/index.asp
. You can find training schedules at
http://www.raceforlife.org/training
. Or try the one set out below
Training Schedule
WEEK
1 Goal To run at least
3 times in the week Day
1 Walk briskly
100 metres then gentle jog 30 secs/100 metres -
walk 100 metres - jog 30 secs. Repeat for total 5
minutes Day
2 Walk 30
mins Day
3 10 min
walk-jog-walk Day
4 Walk 30
mins Day
5 10 min
walk-jog-walk (try 60 secs/200 metres
jog) Day
6 Walk 10 mins -
10 min walk-jog-walk - 10 min walk Day
7 Rest If calves or
ankles are tight, or any twinges, do not run - just
walk a little each day until you feel able to run
again Do not do any
more, even if you feel you can WEEK
2 Goal 3 or 4 days
walk-jog / 3 or 4 days of walking only. If you feel
you're not ready to increase the amount, repeat
week 1 Day
1 5 min walk - 10
mins of 60 sec jog-60 sec walk - 5 min
walk Day
2 1 min walk - 10
mins of 60 sec jog-30 sec walk Day
3 Repeat Day 1 or
1 hour walk Day
4 5 min walk (2
min jog-2 min walk) x 3 WEEK
3 Goal Run 3 times
& for 5 mins non-stop Day
1 2 min walk (60
sec jog, 30 sec walk) x 6. Walk to cool
down Day
2 5 min walk (2
min jog-1 min walk) x 4. Walk to cool
down Day
3 Repeat Day 1 or
30 min fast walk Day
4 5 min walk, 1
min jog, 1 min walk, 5 min jog, 3 min walk, 2 min
jog, 3 min walk WEEK
4 Goal Jog for 40 mins
during week - building endurance not
speed Day
1 5 min walk (2
min jog-1 min walk) x 4-6. Walk to cool
down Day
2 5 min walk, 5
min jog, 3 min walk, 3 min jog, 2 min walk, 2 min
jog, 1 min walk, 1 min jog, 3 min walk Day
3 Repeat Day 1 or
30 min fast walk or 1 hour easy walk Day
4 5 min walk, 5
min jog, 3 min walk, 5 min jog, 5 min
walk If you found
this hard work, or didn't manage 40 mins running,
repeat this week WEEK
5 Goal Run 4 times
& jog for 50 mins during week Day
1 (2 min jog-1
min walk) x 4-6. Try jogging a little
faster Day
2 2 mile circuit
- jog whole of outward mile - walk until recovered.
On the way back, jog for stretches of 1-2 mins.
Walk to recover Day
3 Endurance
session. Jog 3 x 3 min-walk in-between for as long
as necessary. On the way back, 4 jogs x 2 mins with
short walks to recover Day
4 Timed run on a
measured mile circuit. Warm up-10 mins
walking/jogging. Run continuously for 1 mile &
record time. Walk 5 mins to cool down WEEK
6 Goal Run 8 miles in
the week Day
1 30 mins. 3x6
min jogs with 2 mins walking between. Walk to warm
up & cool down Day
2 Speeding up
session. Run easily 3 mins-walk 1 min-run faster 2
mins-walk to recover-run faster 1 min. Recover then
repeat Day
3 Same as day 1,
trying to jog most of the way. Keep pace
slow Day
4 2 mile course.
Warm up & try to run the whole course
non-stop WEEK
7 Goal Run 10 miles in
the week & increase endurance Day
1 30 mins. 3x6
min jogs with 2 mins walking between. Walk to warm
up & cool down Day
2 5 min walk or
slow jog then ( 1 min fast jog, 2 min slow jog) x
6 Day
3 4 mile course.
Jog slowly over as much of the course as
possible Day
4 (3 min jog, 1
min walk) x 3 then ( 2 min jog, 1 min walk) x
4 WEEK
8 Goal Increasing
speed Day
1 5 min slow jog
& walk to warm up then (1 min fast, 2 min slow)
x 8. 5 min cool down Day
2 30 mins. 3x6
min jogs with 2 mins walking between. Walk to warm
up & cool down Day
3 5 min warm up
then (2 min run, 2 min walk) x 5. Try to stride out
during each run Day
4 Timed run over
1 mile course as week 5 Repeat weeks 7
& 8, substituting slow jogging for
walking. You should be
able to run for 30 mins each day Total running -
3-4 miles each day/ 15 miles per week