Run for the Hospice!

Our 10K is back!  If you fancy a challenge why not take part in our 10^th 10K Run which is set to be bigger and better than ever.  We want raise over £50,000 at our 10K this year which could enable to us to fund our In-Patient Unit in Pembury for a whole week providing 15 patients with a terminal illness specialist care, pain and symptom control in an environment where they feel safe and their families and carers supported. 

Help us to make our 10^th 10K Run a memorable one.  There is plenty of time and the perfect weather to start training and so just get involved today and register now to receive an early bird rate; £23 per adult, £15 for 12 – 16 year olds, £20 for affiliated runners (all valid until 30^th June) 

http://www.hospiceintheweald.org.uk/1/2229-/Hospice-in-the-Weald-10K-Run

To help with your training Nuffield Health have put together a training programme and some nutritional advice which you can see below. 

Support your local Hospice!

10km Nutritional Advice:

·      As you get further into your training you will obviously be using more energy so it is therefore important to make the right nutritional decisions in order for the body to get the energy it needs.

·      Plan 3 balanced meals a day (breakfast, lunch and dinner) making sure they include plenty of fruit and vegetables as well as proteins (e.g. fish, chicken, turkey) to not only fuel the training but aid in recovery especially after the more intense sessions. 

·      Hydration will also be very important on average we should be drinking 1.5 – 1litres of water a day and then roughly extra 500ml per hour of exercise you take part in.

·      Try and choose healthier snacks that will provide sustainable energy for example: nuts, bananas, avocados.  

·      Try to eat a light snack two hours before your training sessions to maintain energy levels.

Preparation prior to the 12week plan:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	Intervals 15mins	Rest	Cross training	Rest	Rest	3km
2	Rest	Intervals 16mins	Rest	Cross training	Rest	Rest	3km
3	Rest	Intervals 17mins	Rest	Cross training	Rest	Rest	3km
4	Rest	Intervals 18mins	Rest	Cross training	Rest	Rest	3km
5	Rest	Intervals 19mins	Rest	Cross training	Rest	Rest	3.5km
6	Rest	Intervals 20mins	Rest	Cross training	Rest	Rest	3.5km

·       Intervals: start of alternating between running and walking for example run for 1min/walk for 1min

·       Cross training: can include any cardio exercise that’s not running for example cycling, rowing, cross trainer, power walking.

·       Rest: on rest days you can do other low intensity exercise for example, yoga, pilates, swimming

12 week Plan – 10km run:

                                                                                                                                                        

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	Speed run	Intervals 20mins	Cross training	4km run	Rest	5km run
2	Rest	Speed run	Intervals 20mins	Cross training	4km run	Rest	5.5km run
3	Rest	Speed run	Intervals 22mins	Cross training	4.5km run	Rest	5.5km run
4	Rest	Speed run	Intervals 22mins	Cross training	4.5km run	Rest	6km run
5	Rest	Speed run	Intervals 24mins	Cross training	4.5km run	Rest	6.5km run
6	Rest	Speed run	Intervals 24mins	Cross training	5km run	Rest	6.5km run
7	Rest	Speed run	Intervals 25mins	Cross training	5.5km run	Rest	7.5km run
8	Rest	Speed run	Intervals 25mins	Cross training	5.5km run	Rest	8km run
9	Rest	Speed run	Intervals 25mins	Cross training	6km run	Rest	8.5km
10	Rest	Speed run	Intervals 25mins	Cross training	6km run	Rest	9.5km run
11	Rest	Speed run	Intervals 20mins	Cross training	6.5km run	Rest	9km run
12	Rest	Speed run	Easy 30min jog	Rest	Rest run	Rest	Race day

·       Rest: on rest days you can do other low intensity exercise for example, yoga, pilates, swimming

·       Cross training: can include any exercise that’s not running for example cycling, rowing, cross trainer, power walking, weight training.

·       Intervals/speed run: increase the intensity at regular intervals by increasing speed for 30secs. Or use hills as an alternative. Start off with fewer intervals then gradually increase the amount of intervals. Note; this does not need to be performed for long periods of time as the intensity is high.