Stornoway Running and Athletics Club

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Wild West Beef Jerky Stornoway 10K - 28 August 2003 at 7.00pm

Follow this link to read the Press Release

The inaugural Wild West Beef Jerky Stornoway 10K run is scheduled to take place on Thursday 28th of August at 7pm. This is an event that many wanting to start jogging, keep fit or those who don’t feel so comfortable with the half marathon distance will want to take part in. Organisers of the run, Stornoway Running and Athletics Club have recognized the demand for such an event that is easily available to all local enthusiasts no matter what level of ability. To date the only local open road run has been the Stornoway Half marathon in May, but as there are many islanders with an interest in jogging to keep fit the 10K distance should be easier for many more people to complete.

The club are also aware that a number of local fun runners have gone to the effort and expense to take part in 10K runs on the mainland and further a field. Therefore it is hoped that there will be a good entry for the run, which will start at Marybank Lodge at 7pm,with the course taking the runners through the castle grounds. Race entries will be taken on the night from 6pm at Marybank Lodge.

Some four-week training schedules are shown below. Remember the sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time. Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back to back. If you start this schedule on July 28th it will finish on August 24th,you will then have 4 days left until the race, use this time to fit in some final sessions.

Entrants should be 15 years of age and over and the entry fee will be £2, goody bags will be given out to all finishers including a Wild West 10K medal and Beef Jerky, good luck with the training, hope to see you on August 28th!

Four Week Training Schedules (Courtesy of Runners World!)

Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather than following the more speed-orientated structure of these schedules.

Two key things to remember:

1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.

2. Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.

Schedule 1 - target time 35 to 45 minutes for the 10K

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	5-6M at 80% max	2M warm-up, then 6 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down	5-7M easy, inc strides	2M easy, 2M fast, but not 100%	Rest	60 mins mixed fartlek	8M easy
Week 2	5-6M with gradual acceleration	2M warm-up, then 5 x 1000m or 3 mins, with 400m jog recoveries, then 2M cool-down	5M easy, inc hills	7M easy	Rest	Warm up, then pyramids: 2 x 2, 3, 4 mins at 80% with same recovery, then cool down	9-10M easy
Week 3	5M strides	2M warm-up, then 5 x 1200m or 3 mins, with 400m jog recoveries, then 2M cool-down	5M very easy, OR rest	30-40 mins light fartlek, with short efforts (30, 40, 50 secs)	Rest	Warm up, then 4 x 400m with 400m jog recoveries, then 10-min cool-down	10-12M easy
Week 4	4-5M easy	2M warm-up, then 4 x 800m or 3 mins, with 400m jog recoveries, then 2M cool-down	6-7M easy	6M steady	Rest	4-5M easy, inc a few strides	RACE

Schedule 2 - target time 40 to 50 minutes for the 10K

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2.5M warm-up, then 6 x 600m or 2 mins, with 400m or 2-3 min jog recoveries, then 2.5M cool-down	6M easy, inc 8 - 10 x 100m strides	3-4M fast but controlled	Rest	6-8M easy, inc hills	6-7M easy
Week 2	Rest	2-2.5M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down	5-7M easy, inc 8-12 strides	2M easy, 2M fast, 2M easy	Rest	6-8M fartlek, emphasis on pyramid efforts	7-8M easy
Week 3	Rest	2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down	Rest	6-8M steady, inc hills	Rest	2M easy, 1M fast, 1M easy, 1.5M fast, 2M easy	8-9M easy
Week 4	Rest	2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down	5-7M easy	6M steady	Rest	3-5M easy, inc a few strides	RACE

Schedule 3 - target time 45 to 60 minutes for the 10K

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Rest	2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy	Rest	Rest	Rest	5-7M easy, inc 10 x 100m strides	5M easy
Week 2	Rest	2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down	Rest	Rest	Rest	5-7M steady, inc hills	6M easy
Week 3	Rest	2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down	Rest	Rest	Rest	15 mins easy, 20 mins fartlek, 15 mins easy	7M easy
Week 4	Rest	2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down	Rest	4-5M easy	Rest	Rest	RACE