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www.jogscotland.org.uk www.mhfs10kformen.org
PREPARATION FOR THE 10K FOR MEN
INTRODUCTION:
Having a goal at the start of any exercise programme canbe a great motivator and in many cases can make thedifference between sticking with it or giving up.For someone starting a jogging or running programme forthe first time or just getting back into it after a long breakit can be a difficult and daunting experience. How muchshould I do? How far should I run? What pace should I runat? What rest should I have between runs? These are allquestions that are common, so if you have asked yourself any of them, don’t worry – you’re not alone!The good thing about starting out on a beginnersprogramme is that the terms ‘walk’ and ‘rest’ are usedquite a lot! Once you have decided on the run to take partin you should work backwards to however many weeks’ programme you are following. The sampleprogramme lasts twenty two weeks and is aimed at getting you to the onto the start line in a fit andhealthy state and with enough preparation behind you to get to the finish line! It assumes that you haveno major health problems, if in doubt consult your GP before starting the programme.The programme is only a suggestion and should be adapted to suit your work and home life and the daysof the week that it is most convenient for you to exercise.As with all exercise programmes you should always do some gentle movement warm-up exercisesbeforehand and some stretching exercises to warm-down afterwards. If you have read this then you havetaken the first steps towards getting fit enough for THE 10K FOR MEN! Happy running!
TERMINOLOGY 
Walk:
Brisk walking pace (faster than walking tothe newsagents).
Jog:
Gentle running pace (able to chat easilythroughout).
Walk/Jog:
Periods of walking followed by periodsof jogging (vary the times and number of walks and jogs depending on total target time/distance).
Run:
Faster pace than jogging but still able to chat(not continuously though!).
Rest:
Either a day off exercise completely or otherexercise such as swimming, aerobics or cycling.
 
 
www.jogscotland.org.uk www.mhfs10kformen.org
THE 4 ZONE PLAN 
To help you run more effectively and recover properly after exercising we have put together
The 4 ZonePlan
. There is no exact point where one zone stops and the next starts and you may find that youexperience more than 1 or all of them during hard training or in a race!
1.
 
The Blether Zone.
As the name suggests this zone enables you to easily run along and have agood blether with your running buddies (if you run alone feel free to blether to yourself, butremember what is said about people who talk to themselves!). You don’t need any scientificmeasurements or principles to run in the Blether Zone, quite simply if you are able to runcomfortably and blether then you are not going into oxygen deficit and your heart rate will behigher than at rest but not nearly as high as when you run faster. As a very rough guide eachperson has a maximum heart rate (MHR) of around 220 beats per minute minus their age (so a 40year old would be 220 – 40 = 180). Aerobic running (i.e. running without going into oxygendeficit) is achieved at a level around 60% - 85% of your MHR, Blether Zone would be at the lowerend of this range.This type of running is appropriate for warming up for a harder run or race, or for a recovery runthe day after a hard run/race.To measure your heart rate after exercise it is best to take a pulse measurement from the Carotidartery on your neck, this should be easy to find as it pumps quite hard at higher levels. Measureyour pulse for 10 or 15 seconds and multiply by 6 or 4 to get your heart rate per minute. Yourpulse rate is the same as your heart rate.
2.
 
The Puff Zone.
This is a gradual step up from Blether Zone. You should still be able to chat toyour running buddies but it may not be as easy to get your words out. Most of your regular weeklyrunning should be In the Puff Zone as this will give you the best cardiovascular (heart and lungs)exercise benefit, which is important for maintaining or improving your long term health and alsoimportant in building a solid foundation for improving your running times or distances (if that iswhat your goals are). In Puff Zone you should be aiming for around 70 – 80% of your MHR.
3.
 
The Pant Zone.
If you start to feel and look like a Husky pulling a sled then you have probablyentered The Pant Zone! At this level your heart rate is probably getting up to 80 - 90% of yourMHR and you will have started to exercise anaerobically (this means that you have gone intooxygen deficit and are effectively running without oxygen and building up waste products,predominantly lactic acid). Once you have entered this zone it becomes increasingly difficult tosustain your running pace. This zone is usually only entered towards the end of a very hardtraining run or race, or during specific training sessions where you vary your pace between slowand fast for a period of time or a set distance. For beginners it is not really advisable to do muchtraining in this zone, it is better to build up an endurance/aerobic base from Blether and Puff Zonetraining. This also has the advantage of minimising the risks of injury or illness from overdoingthings before your body has become accustomed to increased intensity of exercise. Once you havebeen running for several months and perhaps taken part in your first organised race you can thenthink about introducing Pant Zone training to improve your times, you should also feel that you arerunning easier in the Blether and Puff Zones.
4.
 
The Gasp Zone.
The Gasp Zone is not a place that you want to be in too often! It would reallyonly be entered at the very end of a full out training run or race, even then only over the last fewhundred metres as you try to coax a final sprint out of your weary muscles! In Gasp Zone you willprobably be exercising at 90 – 100% of MHR. The other time you would enter Gasp Zone would beduring short interval training at high intensity, which is used to develop speed. For mostrecreational and health runners it is not advisable to do this type of training, unless of course youhave secret ambitions of being the next Lee McConnell or Tom McKean!
 
 
www.jogscotland.org.uk www.mhfs10kformen.org
THE PROGRAMME 
WeekendingWeeksuntil runMon Tue Wed Thu Fri Sat Sun
25-Jan-09
22
REST10 minswalk/jogREST10 minswalk/jogREST20 minute gentlewalkAlternate exercise01-Feb-09
21
REST15 minswalk/jogREST15 minswalk/jogREST20 minute gentlewalkAlternate exercise08-Feb-09
20
REST20 minswalk/jogREST20 minswalk/jogREST25 minute gentlewalkAlternate exercise15-Feb-09
19
REST25 minswalk/jogREST25 minswalk/jogREST30 minute gentlewalkAlternate exercise22-Feb-09
18
REST30 minswalk/jogREST30 minswalk/jogREST30 minute steadywalkAlternate exercise01-Mar-09
17
REST35 minswalk/jogREST35 minswalk/jogREST35 minute steadywalkAlternate exercise8-Mar-09
16
REST40 minswalk/jogREST40 minswalk/jogREST40 minute steadywalkAlternate exercise15-Mar-09
15
REST20 mins jog/runREST20 mins jog/runREST45 minute steadywalkAlternate exercise22-Mar-09
14
REST25 mins jog/runREST25 mins jog/runREST45 minute steadywalkAlternate exercise29-Mar-09
13
REST30 mins jog/runREST30 mins jog/runREST50 minute steadywalkAlternate exercise5-Apr-09
12
REST35 mins jog/runREST35 mins jog/runREST40 minute briskwalkAlternate exercise12-Apr-09
11
REST40 mins jog/runREST40 mins jog/runREST45 minute briskwalkAlternate exercise19-Apr-09
10
REST3 milecontinuous runREST3 milecontinuous runREST50 minute briskwalkAlternate exercise26-Apr-09
9
REST3 milecontinuous runREST3 milecontinuous runREST60 minute steadywalkAlternate exercise3-May-09
8
REST3½ milecontinuous runREST3½ milecontinuous runREST60 minute steadywalk5k organised run orrace10-May-09
7
REST4 milecontinuous runREST4 milecontinuous runREST60 minute briskwalkAlternate exercise17-May-09
6
REST4½ milecontinuous runREST4½ milecontinuous runREST65 minute briskwalkAlternate exercise24-May-09
5
REST5 milecontinuous runREST5 milecontinuous runREST70 minute briskwalkAlternate exercise31-May-09
4
REST5½ milecontinuous runREST5½ milecontinuous runREST80 minute steadywalkAlternate exercise7-Jun-09
3
REST6 milecontinuous runREST6 milecontinuous runREST80 minute steadywalkAlternate exercise14-Jun-09
2
REST5 milecontinuous runREST5 milecontinuous runREST45 minute steadywalkAlternate exercise21-Jun-09
1
REST4 milecontinuous runREST4 milecontinuous runREST20 minute gentlewalk
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