7 Week Training Programme

One of the most crucial things in being successful at distance running is to run the race evenly. To get the very best result, each kilometre should be run at the same pace or close to it.

Beginner runners could perhaps aim for either a 60 minute race or say a 72 minute race. To establish your race pace per km you divide the number of minutes you hope to run the race in by 12. So as an example, 60 minutes divided by 12 = 5 minutes. This is 300 seconds. Next divide this by 10 and you establish your race pace is 30 seconds per 100 metres.

You need to practice your race religiously. If you live in a quiet street you may be able to measure out a 100 metre distance there. If not a trotting track, athletic track, football oval or parklands will be ok.

Each kilometre is accurately signposted so you will find it easy to keep a check on your race pace.

If you adopt a training program such as this and stick to the race pace plan you are likely to run the best race you are capable of.