Dame Jessica Ennis-Hill launches 10 Weeks to 10K challenge
Olympic superstar and Vitality Ambassador Dame Jessica Ennis-Hill is encouraging runners of all ages and abilities to sign up to a 10 Weeks to 10K challenge that culminates in taking part in the Vitality London 10,000 on Monday 28 May.
The 10 Weeks to 10K challenge, which starts on Monday 19 March, enables beginners and improvers to follow tailored week-by-week training guides building up to running Britain’s best city centre 10K race on a spectacular route through the capital.
The mum of two, who won gold in the heptathlon at the 2012 London Olympics and silver at the 2016 Rio Olympics, said: “Be inspired and set the goal. Take up the Vitality 10 weeks to 10k challenge and I hope to see you at the Vitality London 10,000 on May 28.”
The 10-week training plans have been specifically designed for people who are not currently exercising regularly, and for those who have a little running experience and are looking to make the move up to the 10k distance.
For the beginners, who may find the idea of running a 10k daunting, there are no more than three training runs a week, starting with a mixture of walking and running before gradually introducing more running to the schedule. The plan aims to help runners develop an understanding of different running speeds and improve their stamina as the weeks progress.
The improvers plan aims to help those with some running experience improve on their 10k running and, perhaps, run an official race for the first time, having already been able to run for 45 minutes continuously. The plan includes four runs a week designed to help runners steadily improve their fitness, ready to be able to tackle the Vitality London 10,000 at the end of May.
The plans are flexible and are intended to fit in with a runner’s daily life, so while set days have been allocated for training, the days on the schedule can be changed to best fit the individual needs of those who sign up to it. The type of running and suggested workouts should stay the same, just on different days of the week, if that is more appropriate.
Vitality London 10,000 sponsor Vitality, the health and life insurer, will provide tips and advice to help runners get race ready. Vitality will also be featuring videos of Ambassador Jessica Ennis-Hill on its social channels as well as offering the chance to win free places at the event.
The three top tips for those signing up for the Vitality London 10,000 are:
- Pace Yourself. This applies to both training and during the race itself. The plan is all about easing people into running and it’s important not to over-do it and you should run at a pace that is comfortable for you.
- Make your training flexible. Try fitting your training in with your other commitments and if you’re not feeling right one day, swap your training days to allow yourself to feel better.
- Enjoy! Relish the challenge of training and running a 10k.
The 10k is an exciting and manageable distance for anyone looking to start, or reignite, their running career. The 10 Weeks to 10K challenge aims to ease runners into running and guide them through their journey from novice to Vitality London 10,000 finisher in 10 weeks.
A fun, friendly and inclusive race, the Vitality London 10,000 starts on The Mall and takes in some of the most iconic landmarks London has to offer, including Admiralty Arch, Trafalgar Square, St Paul’s Cathedral, Whitehall, Big Ben and the Houses of Parliament before a stunning finish opposite Buckingham Palace.
The event is also celebrating its 10th anniversary in 2018 so a great atmosphere is guaranteed. Runners, and their families, will be encouraged to visit the free Vitality Wellness Festival in Green Park once they have finished the race, where there will be a variety of family-friendly activities to try.