RISE 8K Undercliff Run for Women 2017

Brighton, East Sussex
Sunday, 08 October 2017



IMPORTANT:
This training plan has been based on you running your local parkrun at a slightly slower pace than normal and gradually adding distance. It may well need tailoring to suit your needs, so if in doubt do please come see us at Studio57clinic!

 Strength Routine Running requires strength - more niggles are caused by muscle weakness rather than inflexibility. Despite what you may read, stretching for most runners is hugely overrated and has very little benefit for either injury prevention or performance increase. What strength exercises you do will depend on your body, but as a general rule focus on the muscles on the back of your legs, i.e. glutes, hamstrings & calves, e.g. bridges, deadlifts, calf raises, squats with bands, etc. For videos of these exercises & more, visit the excellent website of our running guru Matt Phillips at www.sportinjurymatt.co.uk. For advice or a tailor made strength program, come visit Matt at Studio57clinic (bookings available on Mondays and Sundays). Cross Training Including a non-running form of fitness training in your training plan will help you decrease the risk of injury whilst still increasing fitness. Choose a non-impact activity which ideally you enjoy, e.g. cycling, rowing, swimming, elliptical trainer.

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

28-Aug

Strength Routine

1.5 Miles Easy Pace (slower than comfortable pace)

Cross Training 25 minutes

2 Miles Easy Pace

Rest

parkrun (3.1 miles) @comfortable pace (< normal 5k)

Cross Training 40 minutes

04-Sep

Strength Routine

1.5 Miles Easy Pace

Cross Training 30 minutes

2 Miles Easy Pace

Rest

parkrun + 1 mile @comfortable pace (< normal 5k)

Cross Training 40 minutes

11-Sep

Strength Routine

2 Miles Easy Pace

Cross Training 35 minutes

2 Miles Easy Pace

Rest

parkrun + 1.5 miles @comfortable pace (< normal 5k)

Cross Training 50 minutes

18-Sep

Strength Routine

2.5 Miles Easy Pace

Cross Training 40 minutes

2 Miles Easy Pace

Rest

parkrun + 2 miles @comfortable pace (< normal 5k)

Cross Training 50 minutes

25-Sep

Strength Routine

3 Miles Easy Pace

Cross Training 45 minutes

2 Miles Easy Pace

Rest

parkrun + 2.5 miles @comfortable pace (< normal 5k)

Cross Training 45 minutes

02-Oct

Rest

3 Miles Easy Pace

Cross Training 30 minutes

2 Miles Easy Pace

Rest

Rest

Race Day

 

Overtraining

Doing too much can be counterproductive and increase risk of injury. Warning signs for overtraining are excessive fatigue during the day, restlessness at night, increased state of irritability. A certain amount of muscle soreness in normal but if you have a specific niggle or pain that is over 3/10 (where 10 is the most pain you have ever felt), come get it checked out at Studio57clinic.

 

Two Days Before Race Day

For the two days before the event, try and rest. This does not however mean heavy massage or sauna as these could make you too relaxed for race day. Massage can be a fantastic form of recovery during your training (our therapists at Studio57clinic will be able to tailor it to your needs) but it’s probably best to avoid on the Friday and Saturday before race day. Eat often and well but stay away from anything you don’t normally eat. The dinner before race day should be rich in carbohydrate (pasta, pizza, potato, etc.) but avoid over eating. And of course, try and get a good night's sleep. Happy Running!

Studio57clinic


 

Contact Details

  • Tel: 01273 622828 ext 231
    Email : fundraising@riseuk.org.uk
    Facebook : www.facebook.com/riseuk
    Twitter : www.twitter.com/riseuk 

Payment Instructions

  • Credit & Debit Cards
    VISA & Mastercard only

    Online fundraising with Just Giving -  just click here
    Request a paper RISE sponsorship form - email 
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