Our first Novice/beginner session will be this Thursday25th October from the playing fields on the Treforest Industrial Estate, start time 6.20pm for 6.30pm
Please leave your name if your interested in becoming a designated Leader in Running fitness.
To move forward and develop coaches’ within the club,the Welsh Athletics have introduced a new course called Leadership in Running Fitness, details below
Details for Leadership in Running Fitness
Here are a few questions people ask when new to running
Q: What do I need before running?
A: A health check up is a good way to begin. Then you will need a good pair of running shoes, Shoes are the key These are the one investment you really do need to make. Cutting corners here is a false economy. Reckon on spending between £50-£70 for a decent pair and take advice from a specialist running store. They’ll have trained staff ready to help and who know what it means to be starting out. If you want advice on who to see in your local area contact a local running club. It will also be worthwhile buying some specialist running gear in time as this is designed to keep you cool as it “wicks” away sweat from the body.
Q: How do I even start running?
A: Go for a walk! Time on your feet will build up stamina. The best way to start running is to walk around a local route or circuit that is not to far from your home or work, try running between lamposts, run from one lampost to the next then walk to the next, try and go as far as you can around the circuit for about 15 to twenty minutes, rest for one day then try again this time between two lamposts. Slowly build this up adding 5 or 10 minutes every run.
Not many of us can run a mile the first time out so don’t get discouraged, and don’t quit!
After two weeks try and run three lamposts and rest for one lampost, after time you will be able to run the whole circuit with out stopping. Always rest one day between runs.
Q: When should I join a running club?
A: Once you have mastered about a mile without stopping you should learn how to stretch properly. It is a good idea to learn how to do this at your local running club; Tips can be picked up about your running style, and training ideas to get the best out of your aims.
Q: How do I know I am running at the right pace?
A: Train 3 times a week and once up to 3/4 of the distance in your planned race (i.e. if you plan to do a 10k train one day a week up to 7.5k) the other two runs can be shorter hill runs or fast pace interval runs.
A: Don’t run on an empty stomach. Many beginners (and some experienced!) runners skip meals to lose weight or avoid feeling bloated. But your body needs fuel to run. You’ll soon find you run out of energy and have nothing in the tank. As a rule eat 200-300 calories about an hour before your run. On the other hand, don’t over-do it! And pick your choice of food with care – slow release carbs are great (cereals, pasta, grains etc) and, of course, make sure you are fully hydrated. Avoid sugary, fatty foods.
A: Drink on the run Keeping hydrated is critical. It means taking in about half a pint of fluid every 15-20 minutes of running. On longer runs you’ll want to think about restoring energy levels – you can buy sports gels that work perfectly for this or just carry a packet of jelly babies with you!
Pontypridd Roadents Runners have a team of experienced runners to help you learn how to run, teach you the local routes, training tips, useful information about local competitive runs. We will always try to help each other out, as we work as a team. Remember, we will never leave anybody on a run
Six-week Beginner 5k Schedule
WEEK ONE
Mon Rest
Tue Run 1 min, walk 1 min. Do 10 times
Wed Rest
Thu Run 2 mins, walk 4 mins. Do 5 times
Fri Rest
Sat Rest
Sun Run 2 mins, walk 4 mins. Do 5 times
WEEK TWO
Mon Rest
Tue Run 3 mins, walk 3 mins. Do 4 times
Wed Rest
Thu Run 3 mins, walk 3 mins. Do 4 times
Fri Rest
Sat Rest
Sun Run 5 mins, walk 3 mins. Do 3 times
WEEK THREE
Mon Rest
Tue Run 7 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
WEEK FOUR
Mon Rest
Tue Run 8 mins, walk 2 mins. Do 3 times
Wed Rest
Thu Run 10 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
WEEK FIVE
Mon Rest
Tue Run 9 mins, walk 1 min. Do 3 times
Wed Rest
Thu Run 12 mins, walk 2 mins. Do twice then run for 5 mins
Fri Rest
Sat Rest
Sun Run 8 mins, walk 2 mins. Do 3 times
WEEK SIX
Mon Rest
Tue Run 15 mins, walk 1 min. Do twice
Wed Rest
Thu Run 8 mins, walk 2 mins. Do 3 times
Fri Rest
Sat Rest
Sun 5K Race!
On race day: You will probably find that you can run at least 20 minutes before you need a break, but whatever your plan, start slowly, and don’t wait until you are exhausted before taking some one-minute walk breaks.
Six-week Intermediate 5k Schedule
WEEK ONE
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4 x 1 min brisk with 2-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 30 mins easy
WEEK TWO
Mon Rest
Tue 20-25 mins easy
Wed Rest
Thu 10 mins easy, then 4-5 x 90 secs brisk with 2.5-min jog recoveries, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 35 mins easy
WEEK THREE
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek (free-form fast and slow running)
Fri Rest
Sat 25 mins easy
Sun 40 mins easy
WEEK FOUR
Mon Rest
Tue 10 mins easy, then stretch, then 1 measured mile, timed, fast, then 10 mins easy
Wed Rest
Thu 10 mins easy, then 20 mins fartlek, then 10 mins easy
Fri Rest
Sat 20 mins easy
Sun 45 mins easy
WEEK FIVE
Mon Rest
Tue 25-30 mins easy
Wed Rest
Thu 10 mins easy, then 3 x 3 mins brisk with 3-min jog recoveries, then 10 mins easy
Fri Rest
Sat 25 mins easy
Sun 35 mins easy
WEEK SIX
Mon Rest
Tue 25 mins easy, incorporating 6 x 20-40 seconds faster-paced running
Wed Rest
Thu 20-25 mins easy
Fri Rest
Sat 15 mins easy or rest
Sun 5K Race!