Warming up, stretching, and cooling down
Top 10 rules of training
Bupa Great Capital Run Training Plans
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Running the Bupa Great Capital Run
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What should I eat and drink?
Correct nutrition and hydration is an essential part of both your Bupa Great Capital Run preparation and during the race itself. Without the correct fuel – and enough of it! – you will be unable to complete the longer runs, and so paying close attention to your diet is key. As a runner, you need to be consuming plenty of ‘slow-release’ carbohydrate to provide you with energy – which means food choices such as pasta are ideal. As a rule of thumb, you typically burn at least 100 calories per mile on top of your general daily calorie requirements – so it is important that your body is supplied with enough of the correct type of fuel. Also, don’t neglect your fluid intake, because your fluid requirements will increase both for storing fuel in your muscles and because you will lose more fluid through sweating.
How much training do I need to do?
Up to a point, the more training that you are able to complete, the better. However, you should always remember that the most important component of any training plan is rest – so a correct training plan should balance building up your 10k-specific fitness with sufficient recovery. Use the following ‘Training times vs. finishing times’ guide to help you gauge how much time you need to commit per week. Your training plan should consist of a careful blend of long runs, recovery sessions and faster-paced training as you build your 10k-specific endurance – so that you will be able to run for 60 minutes or longer.
Training times vs. finishing times
* Training for less than three hours per week = Your target Bupa Great Capital Run finishing time should be 65 minutes or above.
* Training for three to four hours per week = Your target Bupa Great Capital Run finishing time should be between 55 and 65 minutes.
* Training for four to five hours per week = Your target Bupa Great Capital Run finishing time should be between 45 and 55 minutes.
How long will the Bupa Great Capital Run take me?
Depending upon the weather conditions on the day and any unpredictable events that occur, your race may be faster or slower than your target time – so the finishing times we’ve given are just a guide. It is also important to remember that you will actually be out on the road for longer than your target time. It may take up to several minutes to cross the start line at the Bupa Great Capital Run – but with modern computerised timing systems, the organisers are able to record your personal time from crossing the start line to crossing the finishing line. At the start and finish lines, as well as at various points around the course, you will cross special mats that register your time as you pass over them – which will provide you with an exact time for your own Bupa Great Capital Run race.
