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BEGINNER TRAINING GUIDE for 12km (8 weeks to go)


The fact that you’ve navigated to this page is testimony that you are perhaps setting your sights on participating in the Kalaw Trail Run 2019 on December 7th & 8th. FANTASTIC!

Having visited Kalaw several times in the past I can honestly say it is one of my favourite places to visit here in Myanmar. Not only is the scenery magnificent with some amazing places to walk or run, but the people are wonderfully friendly and very welcoming of visitors. You won’t be disappointed!

With only 8 weeks(13thOct – 8thDec) before the Kalaw Trail Run, if you haven’t started some form of training for the event, now’s the time. Each week we will post a basic training program for you to follow together with a few helpful notes to keep you motivated and support you in your training.

The 12k

The 12k distance is not to be taken lightly and if your running this trail it will prove to be an excellent test of your fitness and your commitment to training. Covering 12 kilometres under your own steam is a tremendous achievement from the moment you begin your training to lining up at the start and finishing; preparing for and completing a 12k is a great experience.

Basic Principles

This 8 week training guide is for those of you out there perhaps entering your first ever running event which just happens to be a 12k event, and for those of you who possibly have completed a 3 or 5k event and looking to move up in distance.

Whilst not intended for those of you walking the trail or perhaps those that are more experienced runners, each weekly plan reflects some basic principles that can still be applied to your training:

· Start your training program! The better prepared you are, the more you’ll enjoy the event. Training programs help give us discipline with a daily/weekly target.

· the need for a gradual increase in the volume and intensity of your training.

· Mix it up - using various types of running activities builds overall fitness and strength eg long run, short runs, fast and slow runs.

· The need for rest days. Our muscles need time to adjust to increased training loads and time for repair. Getting good sleep is pretty important too.

· Good nutrition and hydration are important

· We’re all different! Remember that we are all different – body size, shapes, fitness levels, health status and age. This training guide is just a guide – so listen to your body and feel free to adjust this plan to make it work for you and your situation.

· Don’t go too hard to soon! This will probably demotivate you and put you at risk of injury. Build your way into it.

Safety First

To start with, it is really important to ensure that it is safe for you to begin an exercise program. Complete the safety checklist below and if you answer YES to one or more questions, or alternatively, if you are at all concerned about starting training, then make an appointment with your Doctor for a check-up before you start.

Health-status safety checklist

1 Are you aged over 30 and/or have not exercised for some time? Y N

2 Do you suffer from any medical conditions? Y N

3 Are you a smoker or have recently given up smoking? Y N

4 Have you undergone any surgery in the past two years? Y N

5 Are you suffering from any injuries? Y N

6 Are you currently on any prescribed medication? Y N

7 Are you unsure about beginning an exercise program? Y N

Once you have the all-clear from your doctor then you're ready to start training.

That’ all for 7th Oct 2019

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