On the 4th of May at 10.00 UTC, On up to 40 courses worldwide, Red Bull's Wings For Life World Run will take off in The Ring Of Kerry in aid of The Wings For LIfe Foundation, which funds research into curing spinal cord injury. In the first race of its kind, runners all over the world will set off in their respective locations at equivalent times and race simultaneously.
The beauty of the Wings for Life World Run is that there is no concrete finish line, instead the finish line chases you in the form of catcher cars. This form of race opens its doors to all levels of running ability, as well giving competitors an opportunity to push themselves a bit further on race day. If you've already nailed a 5k race, or are comfortable pushing your runs past 5k or half an hour, this six week training plan will give you the strength and energy to reach at least 10k on May 4th in the Ring of Kerry.
Getting started
The only thing you need for a healthy run is a pair of running shoes that support you and fit well. Go to a shop to get fitted or at the very least try on a pair with a sales assistant to make sure you don't end up with an injury that could have been prevented by spending another five minutes in a sports shop.
The goal of this training plan is to have you running for 10k by May 4th, this will be achieved by five weeks of amping up your mileage with four sessions every week dedicated to running. Some supplementary non-running sessions are also advised, such as elliptical training, cycling, swimming, yoga, walking, or going to the gym for any other aerobic or strength training option, but try to keep these to short 20 minute sessions as they should never interfere with your energy levels on running days.
Rest
For the earlier weeks of the plan, it will probably be better to forgo the non-running sessions and get two or three full recovery days in to ease yourself into the plan. After that, the non-running sessions should only be done when you feel fresh on the day after a run. There's no point in burning out in the middle of the plan. It's important to remember that the plan runs over six weeks so if you do miss a session because you're tired, stressed or just can't fit it into your week, don't worry. Let it go, and continue with the plan. If you try to cram it into a rest day, it will have a negative knock-on in your following runs.
Terms To Consider
This plan includes different styles of running sessions, so it's helpful to know what each of them are as well as their intended effect, before you get started.
Distance Runs
This is your typical daily run. The length and pace of this will vary from person to person and will also depend on how you feel at the time. If you feel strong, you can increase the pace or distance and if you feel fatigued you can decrease it. Though pace and distance can be flexible for each distance run session, try to keep yourself at a conversational pace so you could talk to a running partner while training. The purpose of these runs is to improve your 'base' fitness which is built up through consistency of pacing and training.
Tempo Runs
A session which has spells (usually for 2 minutes at a time) that requires an increase in running pace, ranging from half marathon pace down to 10K race pace. This pace varies depending on your strength, but it should be faster than your conversational pace without having you panting for breath. Feel it out for yourself in the first session using tempo runs, but do not run these training sessions any faster than 10K race pace as you'll want that extra energy when the car starts coming on May 4th.
Interval Workouts
Once you've built up your base fitness with the distance and tempo runs, we will introduce an interval training session which is a vital aspect of building up your threshold. This session requires you to pick up the speed for 4 x 2 minute runs within the overall session. These should be fast 'pickups' that raise your heart and breathing rate, but don't leave you spent for the next session. Don't fall into the trap of giving your all in these pickups and then being unable to complete the session or being too tired for the next days. Put the pace at something you can hold for longer than two minutes but that you're happy to speed down from after the two minutes.
Non-Running Sessions
These sessions are a good opportunity to get some exercise without the pounding of running, but should always be beneficial to the running rather than causing you to be tired. Consider them a sort of 'active rest' where you build your fitness without losing your breath.
The Last Weeks Of Training
Reducing the mileage or 'tapering' for the World Run is an important element to this training plan. The goal of the plan is to have you fit and fresh on race day when you set off around the Ring of Kerry, rather than tired because you're recovering from sessions that were too intense. The training sessions may seem too light in the last week but remember that they're a slow build up to the big one. If you don't taper off your mileage here, you'll be missing a crucial part of the plan.
Week 1: Habit-forming
This is the time for forming good habits in relation to your training, so make sure that you're setting a good pace for yourself in week one and get used to maintaining that pace even when the endorphins kick in later on in the session screaming at you to stretch it out in the final minutes. Keep it steady, and we'll build up on pace and distance as the plan progresses.
Warm up before and cool down after each session with some dynamic stretching and try to eat something, anything at all, within half an hour after each session. Take at least one day for rest each week.
Day 1: Rest or non-running session for 20 minutes
Day 2: Run for 20 minutes
Day 3: Rest or non-running session for 20 minutes
Day 4: Run for 15 minutes
Day 5: Rest or non-running session for 20 minutes
Day 6: Run for 25 minutes
Day 7: Rest or non-running session for 20 minutes
Sign up for The WIngs For Life World Run, today, if you haven't already done so, and get going on your 6 week training plan.
