Do You Like this Post?
In the last blog post on running in Dubai found here: Running in Safa Park I suggested a few tips on how to setup a training program for a 5km or 10km running event. I also said that now (September) is the best time to begin running because the weather is beginning to cool off and the running season here in Dubai is about to begin. In the links shared below you can find the running fixtures calendar and sign up website and a useful summary of the running clubs here in Dubai and what they can offer. Please check those out.
I have chosen to discuss running not only because I am a runner myself, but because
it is one of the most effective ways to get in shape, and the most accessible sport activity requiring almost no investment financially or of time.
The Training Week
Let’s look at two different training weeks, the first one for a 5km runner with a goal of 30 minutes and secondly for a 10km runner with a goal of 1 hour 10 minutes. These are achievable times for beginners with a bit of training under their belt.
Remember from the last post I said 1 training day each week is run at race pace, 1 day is faster and 1 day is slower. You can measure your pace on a treadmill, at Safa park with the markers or with a specialized wrist watch.
Example 1: 5km runner with a goal of 30 minutes = 6 minutes/km pace
Day 1 – 5 x 400m intervals 2 minutes each = 5 minute/km pace 3-5 minutes rest between each interval
Day 2 – 30 minute run easy pace i.e. a pace that you can keep up a conversation.
Day 3 – 3 x 7 minute runs at 6 minute/km pace 5 minutes walking rest between intervals.
Example 2: 10km runner with a goal of 1 hour 10 minutes – 7 min/km pace. For the fourth workout work on your weakest link either speed or endurance.
Day 1 – 4 x 800m 4:50 each = 6 minutes/km pace 3-5 minutes rest
Day 2 – 45 minutes long run at an easy pace. (a pace which you can keep up a conversation)
Day 3 – 4 x 10 minutes at race pace 7 minutes/km 5 minutes walking rest between intervals.
Day 4 - long run or speed session
Slowly build up the running distance and pace each week. You may have to start with walk/run training before you can run non stop for even 10 minutes.
Need Some Motivation?
If you are looking for motivation find a running partner or group, join an exercise class, or find a trainer. Also, the season premier of the TV show "The Biggest Loser" is September 20th, that's where I find my motivation.
Links
http://www.premiermarathons.com/ - Calendar and signup for running fixtures in the UAE
http://www.dubai-road-runners.com/weeklynews.html - a great summary of running clubs in Dubai posted by Graham Rafferty of the Dubai Road Runners
The contributor of this photo is Daivd Hawgood. Licensed under the Creative Commons Attribution-Share Alike 3.0 Unported license. Link to photo: http://www.geograph.org.uk/photo/313070
