<?xml version="1.0"?><rss version="2.0"><channel><title>Run - Duathlon247</title><link>http://www.duathlon247.com/index.html</link><description>Latest run articles from Duathlon247</description><item><title><![CDATA[How to break 40 minutes for 10k]]></title><link><![CDATA[http://www.duathlon247.com/article_5577.html]]></link><description><![CDATA[Duathletes like goals. And most duathletes we know like to have goals not just in duathlon, but in the individual discipline sports too. 10km is possibly the most popular, and easily accessible road-running event distance these days, with large numbers of events all over the country almost every week. For many, breaking 40 minutes for 10km is a reasonable, but often elusive goal. To help you achieve that, Mike Trees (who has himself run under 30 minutes for 10km!), sets out a 12-week plan for you to achieve that target. 


Training and racing is all about planning and in order to achieve your goals you will need to have a good plan drawn out, I have already planned my training for the next for the next six months! This is  something that constantly amazes my wife, Rieko. I struggle to plan my  work life schedule, but when it comes to running I know exactly what my  athletes and I need to do every day. If not they have no chance of achieving  our goals. This does not mean that we will do everything on the schedule,  because it is important to take account of real life factors, such as  work, family, friends, illness and injury. However without a plan to work to, an  athlete has no framework and so can not hope to make progress.
With this I mind I am writing this schedule for anyone  who is desperate to break 40 mins for 10km, while holding down a busy  job.

Firstly you will need to commit at least four hours to  your running training a week, this is the minimum to make any real improvement.
I have based the training with the main load on Saturday and  Sunday, when most people have more free time.
Finally I have split it into three &quot;four week blocks&quot; so  that there is progression.

The training theory is based around the idea that speed is  initially more important than endurance. In order to go race pace an  athlete must run at race pace during training. If you can not achieve  your target pace in training you have no chance in a race. Once you &amp;nbsp;have  the right pace then it is time to build up stamina. In each block of training I add a bit more distance.
It is a mistake to start doing long slow running with this  schedule, as this will just tire you and make it harder to run fast.

You will need to train to increase stride length, which is  achieved by up hill running or up hill hopping.
You will also need to increase cadence, (leg speed), this is  done by running with the wind on the flat for about 75 m
The stamina will come from track work or interval  training, that gets progressively harder.
Between each short phase it is important to take an easy  week.

The phases have been set as three weeks hard, one week easy.  This is because the shortest time span that any physiological change can take  place is three weeks. If you have more time before your 10 km race, you can repeat  each phase of hard work. This will double the length of the programme. If you  repeat a &quot;hard phase&quot;, make sure that after every three weeks of hard running you  take an easy week. 
Do not train on one phase for more than six weeks as progress  will not happen after that time, without change, our body adapts to  the programme, and improvement stops.
Below is a 12 week schedule aimed at runners trying to break  40 minutes. It can easily be modified up to a maximum of 24 weeks.
Phase One 

  
    Week 1 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run with sprints: 15mins jog,  6x75m sprinting with a jog back, 15mins jog
  
  
    Wednesday
    Steady run 45mins: include 3,000m at 4min/km pace (if  no track do 12mins at 10km race pace)
  
  
    Thursday
    Easy run 30-45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals: 12x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 2 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run with sprints: 15mins jog,  8x75m sprinting with a jog back, 15mins jog
  
  
    Wednesday
    Steady run 45mins: include 3,000m at 4min/km pace (if  no track do 12mins at 10km race pace)
  
  
    Thursday
    Easy run 30-45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals: 16x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 3 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run with sprints: 15mins jog,  10x75m sprinting with a jog back, 15mins jog
  
  
    Wednesday
    Steady run 45mins: include 3,000m at 4min/km pace (if  no track do 12mins at 10km race pace)
  
  
    Thursday
    Easy run 30-45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals: 20x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 4 - Easy week 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run 30mins
  
  
    Wednesday
    Easy run with sprints: 15mins jog, 10x75m  sprinting with a jog back, 15mins jog
  
  
    Thursday
    Easy run 30mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 12x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    60 mins easy running
  

Phase Two 

  
    Week 1 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Hills: Hopping 6-10% hill is perfect  (5hops left leg 5hops right leg twice) do 6 times
  
  
    Wednesday
    Steady run 45mins include 4,000m at 4min/km pace (if no  track do 16mins at 10km race pace)
  
  
    Thursday
    Easy run 45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 6x 800m at race pace i.e.  3min-3:05secs/800m on 4min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 2 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Hills: Hopping 6-10% hill is perfect  (5hops left leg 5hops right leg twice) do 8times
  
  
    Wednesday
    Steady run 45mins include 4,000m at 4min/km pace (if no  track do 16mins at 10km race pace)
  
  
    Thursday
    Easy run 45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 8x 800m at race pace i.e.  3min-3:05secs/800m on 4min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 3 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Hills: Hopping: 6-10% hill is perfect  (5hops left leg 5hops R leg twice) do 10times
  
  
    Wednesday
    Steady run 45mins include 4,000m at 4min/km pace (if no  track do 16mins at 10km race pace)
  
  
    Thursday
    Easy run 45mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 10x 800m at race pace i.e.  3min-3:05secs/800m on 4min 30 circle
  
  
    Sunday
    75-90mins easy running
  
  
    Week 4 - Easy week 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run 30mins
  
  
    Wednesday
    Easy run with sprints: 15mins jog, 10x75m  sprinting with a jog back, 15mins jog
  
  
    Thursday
    Easy run 30mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 12x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    60 mins easy running
  

Phase Three 

  
    Week 1 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    45mins easy run
  
  
    Wednesday
    8,000m at 4min/km pace aim 32mins
  
  
    Thursday
    Easy run 30mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 4 x 1,200m at race pace i.e. 4:30 to 4:40  /1,200m on 7min
  
  
    Sunday
    75 mins easy running
  
  
    Week 2 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    45mins easy run
  
  
    Wednesday
    6,000m at 4min/km pace, aim 24mins
  
  
    Thursday
    Easy run 30mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 5x 1,200m at race pace i.e. 4:30 to 4:40  /1,200m on 7min
  
  
    Sunday
    60 mins easy running
  
  
    Week 3 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    45mins easy run
  
  
    Wednesday
    8,000m at 4min/km pace aim 32mins
  
  
    Thursday
    Easy run 30mins
  
  
    Friday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Saturday
    Intervals 12x 400m at race pace i.e. 1min  30secs/400m on 2min 30 circle
  
  
    Sunday
    45 mins easy running
  
  
    Week 4 - Taper week 
  
  
    Monday
    Off day: stretching, easy bike - NO  RUNNING
  
  
    Tuesday
    Easy run with sprints: 15mins jog,  6x75m sprinting with a jog back, 15 mins jog
  
  
    Wednesday
    Easy 45 mins run 
  
  
    Thursday
    Easy run 30mins include 6x75m sprinting walk  back
  
  
    Friday
    Off day.
  
  
    Saturday
    Jog 20 mins
  
  
    Sunday
    10KM sub 40 mins race!!
  


Mike Trees was a professional triathlete and duathlete based in Asia. He won the Japanese triathlon championship twice in the 1990&#039;s and was a multiple duathlon national champion. Unknown to many, he also held the British record for Ironman in 1994. However his background is running and amongst his many titles we was British Universities 1,500min champion before starting triathlon and after retiring he won the 10,000m Masters World Championships in 2004.

]]></description></item><item><title><![CDATA[Three2go marathon and fun runs]]></title><link><![CDATA[http://www.duathlon247.com/article_5481.html]]></link><description><![CDATA[Background

Three2Go is the third of an exciting running event and community festival that will appeal to both &lsquo;professional&rsquo; runners and enthusiastic &lsquo;amateurs&rsquo;, designed to encourage community fitness and participation linked into and celebrating, 2012.

This year&rsquo;s event will take place on the 12th September. It will involve a trail marathon going down the scenic Lee Valley, often on the tow path. There will also be a 5k and 1k race around Hackney Marshes - accessible to runners of all ages from toddlers who can do the 1k fun run with their family to those of 90+.and those with disability.

Alongside the races, there will be a family festival including music, entertainment and sporting activities, to be held on Hackney Marshes. It will have a strong emphasis on activities that can be enjoyed by those with disabilities.

A particular focus for this year&rsquo;s event 5k run, encouraging those who are less fit to take part. There will be a fitness programme for runners with little experience to motivate them and provide them with practical activities that they can do to become mentally and physically ready for the challenge of changing their lifestyle. There will be a separate 5k wave for London taxi drivers, and a trophy for the winner!. In a launch event on July 11th, there will be the opportunity for a weigh-in, gait-analysis to find the right level of support in a running shoe, nutritional and training advice. 

Three2Go is part of an annual series of events, which will play an important role in the major celebration of community involvement in sport linked into 2012, and the legacy thereafter. It includes the annual celebratory, participatory, festival event ending in East London, with an emphasis on inclusivity and diversity. This echoes the 2012 London themes of regeneration, community involvement, and healthier lifestyle for all. There will be a focus on using Three2go events as a goal for those wanting to change to a healthy lifestyle, with regular exercise and nutrition. 

Running Events

The Trail Marathon down the Lee Valley Park, finishing on Hackney Marsh overlooking the 2012 site. This will be a UK athletics measured course:
 

5k run on Hackney Marsh aimed at encouraging participation from adults in the local community who may be less inclined to take part in sporting activity, including children and local teenagers.

1k free fun run on Hackney Marsh aimed at ensuring inclusivity for those who may not be able to take part in the other races, such as younger children with parents, and those with disabilities.


Festival Elements

As with Four2go, there will be a strong local community focus for the Family Festival when local groups came to join the festival, and support the runners:


Albion Kids Show: An East London based mobile adventure play specialist with over 21 years experience of providing a range of stimulating play opportunities to facilitate developmental needs of children, including sensory play equipment for children with disabilities.

Performance from East London Dance youth group: An opportunity for local youth groups to create and perform a dance piece as part of a live festival event.

Beat the goalie contest: Working in conjunction with Leyton Orient Community Sports Programme to set up and run a &ldquo;beat the goalie&rdquo; contest where children and adults can test their goal scoring abilities.

Live music from up and coming local bands: A platform for local bands and singers to showcase their musical talent as part of a live festival event.

Performance and cheers from children&rsquo;s cheerleading group: Providing an opportunity for young cheerleaders to cheer a live sporting event.

Live exercise class: working with instructors from local leisure centres to lead the crowd in a fun and energetic exercise class, providing a participation opportunity for those not taking part in the races, and a warm up opportunity for those that are.


The organisation

This is the third year that the 2Go series has been held. It is now being organised as a separate event by &lsquo;Sporting Bunnies&rsquo; which has been set up as a not for profit social enterprise with the aim of promoting sport for all, especially those less likely or able to compete.

Celebrity support

Last year, Four2Go was fortunate in engaging celebrity support including Olympic 400 metres gold medallist Christine Ohuruogu, TV Presenter, David Akinsanya, England goalkeeper Siobhan Chamberlain, Olympic swimmer Adrian Turner and members of Leyton Orient football club.

This year, Three2Go will build on its celebrity support base. Annie Emmerson (former world triathlon and duathlon champion) and Abdi Dhuhulow, a Somalian amputee runner has already agreed to help. As well as promoting running for disabled children and adults, Abdi will be running the Marathon himself.

The need for exercise, a healthy diet, and goals for change

Our innovative focus on our fit and 50+ project, our unique cab drivers 5k will contribute to the Olympic objectives of strengthening the local community, and the legacy of boosting sports participation. Obesity, lack of exercise and poor diet are all contra-indicating factors for healthy. We have set up a launch event for fitter-over-50&#039;s, underpinned by extensive publicity, training programmes, weigh-in, dietary advice, and website/email access to a team of experts. We are persuading some unfit 50&#039;s celebrities to join us, to promote the physical and mental health benefits of exercise, and envisage the support from this group continuing over the next 12 months! 

Serpentine RC, London&#039;s largest running/triathlon club, confirm the importance that goals and ongoing support/social networks play in an individual&#039;s commitment to training and lifestyle change. Their highest number of website hits (totalling 1million/month) are interested in `weight loss`. However we know that after initial loss, most dieters put weight back after 6 months. This is less likely if accompanied by exercise and a support system. Research suggests that the promotion of positive living is more effective in achieving change than healthy living programmes. (Layard. (2005) Happiness, lessons for a new science.) We know the desire of Over-50&#039;s to change lifestyles is there - we want to seize the moment and give added incentive.

The venues and partnerships

Three2go is working closely with Lee Valley Park, Hackney Borough and British Waterways Board. Both Hackney Marshes and Lee Valley Park are under-utilised for leisure and sport. New Borough fitness indicators indicate a fall in exercise participation in many London boroughs.

PR and Marketing objectives

We aim to have over 1000 participants in the various races, and a further 500-1000 attending the festival and supporting the runners. We will need over 100 marshals for the races and are hoping to set up a centre for accreditation, so that they will be equipped and experienced to volunteer for 2012.

For more information go to: www.three2go.org.uk  or email edwinabrocklesby@globalnet.co.uk]]></description></item></channel></rss>
