Wonder Woman Fitness

Race for your life with Race for Life

Posted on: April 18, 2011

Let’s race for our life with Race for Life

Ladies please read this

 

 

Ladies, this year we celebrated 100 years of International Women’s Day in March (don’t worry I missed it too!) so why not celebrate being a women by joining thousands of women in the Race for Life.  Race for Life is the largest women only fundraising event in theUK.  Since 1994, women of all ages and fitness levels across theUKhave come together at these inspiring events to walk, jog or run to help beat cancer.

 I have done a few of these events with my friends and with my mum.  My mum and I did theEdinburgh10k Race for Life last year and talking from personal experience these events are great.  You are inspired and encourage by the other women taking part for all types of reasons also.  Some people walk it, some jog and some race it, it is completely up to you which category you fall into.  These events are very friendly and non competitive, I would recommend them to anyone.  In this blog I will tell you about the Race for Life series and where your nearest event is and also give you training programmes to train to be it a 5k jog and run.  So ladies read on be inspired, find something pink to wear , join in the fun, join the revolution and help beat cancer.

Join in the fun

Some of the women at these events take part in celebration of surviving a cancer experience themselves.  Others take part in memory of a loved one or to give hope to a cancer free future.  But every woman from all over theUKshares a common goal at Race for Life: to raise money for Cancer ResearchUK’s groundbreaking work and to help them save more lives.

 Since Race for Life began an incredible 5.4 million participants across the UK have raised over £362 million to fund the work of over 4000 researchers, doctors and nurses dedicated to helping more people beat cancer. 

 Cancer ResearchUKis the world’s leading charity dedicated to beating cancer through research.  Their groundbreaking work in finding new ways to prevent, diagnose and treat cancer has saved millions of lives.

 They fund research into many aspects of cancer through the work of more than 4000 scientists, doctors and nurses across theUK.  Their vision – Together We Will Beat Cancer – is only achievable thanks to people taking part in and supporting Race for Life events.  You too can be part of this and help change the future.

 Their work in entirely funded by the public so the money you raise at these events can help them achieve their goals and give hope to people affected by cancer both now and in the future.

Wear something pink!!

 Amazing women like you can help Cancer ResearchUKfund important research.  Amazing women like you can build hope to thousands of people affected by cancer.  Amazing women like you can do this by taking part in Race for Life and raising as much money as you can.  Inspired? Let’s see how you can train for one………… 

All ages and all fitness levels can take part

 Race for Life events are not competitive.  They are all about women of all ages and fitness levels coming together to raise money and also to have fun.  Whether you plan to walk, jog or run your event this blog can help you prepare for your Race for Life.

 Top tips for your event:

 Wear comfy shoes and make sure your feet are well supported

It is good idea to wear a sports bra!!!

If you are a beginner, concentrate on increasing the time you walk, jog or run for and build up gradually

Get the girls to train or enter a race together.  It’s a great excuse to have a good blether while motivation each other to go that little bit further and faster

Remember to warm up and cool down before and after exercise.  Taking time to stretch properly at the end of training or at the end of the event will help reduce chances of injury.

It is important to drink (water!!) before, during and after the event or your training – please do not wait until you are thirsty.

 Training for your event:

Below are 2 training programmes that you can follow if you are entering the 5k event.  One of the programmes is if you would like to jog it and one is if you would like to run it but most of all enjoy it and have fun…..

5k jogging plan (can be used by complete beginners to jogging)

6 weeks to go:   Monday – 30 mins/3.1k = 3 min walk then 3 min jog x 5Tuesday – REST

Wednesday – 20 min/2.1k = 10 min walk then 10 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.5k = 3 min walk then 3 min power walk x 5

Sunday – REST

5 weeks to go:    Monday – 30 min/3.6k = 2 min power walk then 4 min jog x 10Tuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/2.4k = power walk

Friday – REST

Saturday – 3k time trail

Sunday – 30 min/3.8k = jog

4 weeks to go:    Monday – 30 min/3.8k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – REST

Friday – 20 min/2.5k = jog

Saturday – REST

Sunday – 40 min/4.6k = 2 min walk then 6 min jog x 5

3 weeks to go:    Monday – 40 min/4.2k = 20 min walk then 20 min jogTuesday – REST

Wednesday – 20 min/2.5k = jog

Thursday – 30 min/3.8k = jog

Friday – REST

Saturday – 5k time trial

Sunday – REST

2 weeks to go:    Monday – 30 min/3.8k = jogTuesday – REST

Wednesday – 40 min/4.2k = 20 min walk then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = jog

Sunday – 30 min/3.4k = 10 min walk then 20 min jog

1 week to go: Monday – 30 min/4.2k = 15 min walk then 15 min jogTuesday – REST

Wednesday – 30 min/3.8k = jog

Thursday – 30 min/3.1k = 15 min walk then 15 min jog

Friday – REST

Saturday/Sunday – Race for Life event = Enjoy!!!!!

5k running plan

6 weeks to go: Monday – 20 min/4.4k = 10 min jog then 10 min runTuesday – REST

Wednesday – 25 min/2.3k = 8 x 100m run (1min walk recovery) then jog 15 secs

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k – 2 x 200m run then 4 x 100m run (with 1 min recovery in between) then 20 min jog

 Sunday – REST

5 weeks to go:    Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 30 min/4.7k = 5 min jog then 5 min run x 3

Thursday – REST

Friday – REST

Saturday – 3k time trial

Sunday – 30 min/3.8k = easy run

4 weeks to go:    Monday- 30 min/3.8k = easy runTuesday – REST

Wednesday – 25 min/4.2k = 10 x 100m run (1 min walk recovery)

then 20 min jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.2k = 3 x 200m run then 5 x 100m run (1 min

walk recovery) then 20 min jog

Sunday –   REST

3 weeks to go:   Monday – 30 min/3.8k = easy runTuesday – REST

Wednesday – 27 min/3.2k = 400m run then 2 x 200m run then 5 x 100m (all with 1 minute recovery) then 15 min jog

Thursday – REST

Friday – REST

Saturday – Time trial = 5k

Sunday – 30 min/3.8k = easy run

2 weeks to go:  Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 26 min/3.3k = 2 x 400m run then 2 x 200m run then 2 x 100m (all with 1 minute recovery) then 15 minute jog

Thursday – REST

Friday – REST

Saturday – 30 min/3.8k = easy run

Sunday – REST

1 week to go: Monday – 35 min/4.5k = easy runTuesday – REST

Wednesday – 20 min/2.6k = 400m run then 200m run then 100m

run (all with 1 minute recovery) the 15 min jog

Thursday – REST

Friday – REST

Saturday or Sunday – Race For Life event = enjoy

 Race For Life events near you:

 Edinburgh(HolyroodPark) – 5k Sunday 19th June 2011 starting at 12

Edinburgh(HolyroodPark) – 10k Sunday 19th June 2011 starting at 10 am

Edinburgh (South Queensferry) – 5k Sunday 8th May 2011 starting at 11 am

Glasgow– 5k Sunday 5th June 2011 starting at 9.30 am

Stirling– 5k Sunday 29th May 2011 starting at 11 am

 There are a few more events in Scotlandso please check out the website www.raceforlife.org

 Keep active folks…………………..

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