Completing a fun run is a great achievement as part of your health and fitness lifestyle. Get the basics right and plan for success.
Now that you have the running bug, got fitter and now managing your bodyweight. It’s likely working out rather well. Turns out taking up this great activity was a brilliant idea. It gets you outdoors, has you moving your whole body and swiftly burns up those calories. The challenges that were presented to you when you began are no longer intimidating and you are now running stronger with more confidence. The joy of completing a longer run is now starting to look like a habit. I bet the post run runners high isn’t bad either. Maybe it’s time you found another challenge that will grab your interest. How about completing a fun run? Your regular running has been consistent with the time on the legs adding up nicely with an improved level of cardio.
There are a lot of runners who have faced this same predicament. Do you keep on doing the same thing? Which is perfectly fine for the benefits that running brings. Or use it as an opportunity to challenge yourself in completing a fun run? By yourself or with others? With a little research there is an abundance of options for you to choose. Firstly, I’ll outline a sample template that you can adjust to suit given your availability and commitment. I’ve learned that having a more flexible approach to these activities ensures you stay committed. Then recommend one that is a great first option testing your newfound fitness in running some great events.
Remember it’s all about enjoying the experience and getting through your first run injury free and motivated to continue.
Basic and achievable plan in completing a fun run.
The first thing to work out is how many days will you commit to running and how many weeks to allocate. When it comes to events, I generally work backwards from the event date and structure my plan this way. For example, if I’m doing a half marathon, I at least give myself 12-14 weeks if I’m currently running consistently. For others it can be different. It comes down to you.
Secondly, is to start running longer distances. The long run is generally considered the backbone of most plans. Let’s keep is simple and get you running for what you consider a long run. It could be 2-4 klms or more, just go out and set a distance. The next step is on the same day every week, start increasing the distance by margins that you find comfortable. Try to avoid over doing it at the start. The body needs to run, recover properly and bounce back stronger. For those who are doing a 5-10klm event just get moving and build up slowly. It’s about finishing your first one, not be broken.
Lastly, is incorporating a recovery/easy day run. If you manage to get in that long run the following run, I recommend a shorter and easier run to getting the legs moving. An easy once to aids recovery, works off the stiffness and build up you total running klms for the week. As you are new to running event, I would advise another 1-2 runs making it at least 3-4 per week. I suggest you next runs be at the same pace as you long run with a shorter distance. My approach is to get you running often, making it a habit and condition your body to finish the event.
What about speed work when completing a fun run?
Intervals.
For those who have slightly more condition ill provide you with speed work options as an alternative. As always it depends on your running experience and approach to a schedule. If you have been running for a while and been consistent you would have built up your base fitness. When it comes to speed work, it’s the icing on the cake. Here’s a couple of runs that fall under this category.
Firstly, there’s interval running, these are shorter distances including 100, 200, 400 metres. With more conditioning can even be 800 to 1200 metres. These can be tough and challenging. In fact, you can make them even shorter. These are quick and sharp repeats that you do for sets and work in rest periods within the interval. These can take anywhere from 30 seconds to three minutes depending on the intensity.
I would probably recommend you do four to six just to feel comfortable. With about two to three minutes rest in between. My recommended distance would be anything from 50 to 100 metres as a start. The whole idea is to introduce intervals without having the overload impact and making you feel too sore, which effects your next day’s running. Intervals help with leg economy and teaches you to be comfortable during harder efforts. They provide you with the strength to be a little bit quicker in short bursts carrying over to your longer runs.
Tempo runs.
The next ones I suggest are tempo runs. For beginners I would recommend you stick to a shorter distance of around ¼ to ½ of the distance of the event you plan on running. Tempo sessions are about keeping a pace where you are pushing yourself to the point just below overdoing it. Where you can maintain your speed over the duration of the course. It’s not a flat-out sprint or race pace. These are great in building your conditioning and ramping up your cardiovascular system. Teaches you mental fortitude while keeping a solid and smooth pace.
As a beginner if you incorporate either intervals or tempos will both have a great effect on your running. These two types of runs fall under the category of speedwork.
There is also hill work, fartlek, strides, and even fast finish long runs. For now, let’s keep it simple and not over complicate what should be a straightforward and achievable plan. Leave the other speed and strength work for when you have a little bit more running experience and can handle the workload.
For example, here’s what to expect during the Mother’s Day run. An event I highly recommend.
This is what one of my running colleagues thought. A wonderful event that is a must for those new to running. The Mothers’ Day Classic is on a Sunday. Running around the TAN track in the city. Either the 4kms or 8kms course. And the dreaded Anderson Street sill done twice if you’re doing the 8kms, it’s a special run the Mother’s Day Classic, the Run for Breast Cancer research and one close to my heart, as it is a lot of people.
The day starts before dawn, you’re at the track as the sun is rising. There is a sea of pink everywhere and you see many tribute cards worn as a dedication to a loved one’s memory. It’s an emotional morning with a minute silence before the runners commence. It’s a run I’m very proud to be a part of and I’ll continue to keep running for this cause as long as my legs will let me!
Look it’s not so bad the Hill, it rises about 30m in 400m, It’s a moderate beast but with fresh legs (the first lap) it’s quite doable! And I was like what the fuss is about, this hill isn’t so bad. Second lap around and 5kms already run, I found the going tough, even with my tunes pumping in my ear willing me to the top there was no way my legs were going to be running the whole way up. It was my only walk of last year’s 8km race, my hips were burning, but I ran the rest out.
Let’s get you to the finish line.
In summary, a recreational running plan should be flexible achievable and enjoyable. Not rigid and demanding. The whole idea is to finish well and confident enough to look forward to participating in more events. Either running the same distance faster or stepping up to a longer distance.
Turning up to your first event can be quite nerve racking. You’ve put in the work, committed the time, and made changes in your life getting you to the start line. But still, you feel a little bit of anxiety. This is normal and should be embraced. Just remember the way you’ve trained. Your goals and the reason that you’re here. Try to relax and take it easy. Start off smoothly and build up slowly as you got sufficient time to finish and have worked hard.
Remember you’re not the only one that’s having a first run. I can guarantee you once the start gun goes off and you’re up and running it will all disappear, and you’ll be all right and happy in your new environment. Enjoy your running experience and be confident. This mindset will allow you to run smoothly and get to the finish line. You will question yourself as to why you stress so much. It’s normal, this is what happens as a runner. You got this.
