Certainly, one needs to prepare slowly for a race of this length.  A program that starts with walking and gradually increases to running is best.  The wrong thing to do is to walk or run the 6.2 miles after just a week or two of training.

            The training program outlined here is a good tool to help you achieve your goal of finishing the Coca-Cola Classic 10k strong and injury-free.

            We are trying to promote the race as a catalyst for people to use to begin a healthy lifestyle.  We hear so much talk about poor diet and the lack of physical exercise that today’s generation has.  The Race is not just a one-day event.  The preparation and training that begins weeks before the Race can be your ticket to a new beginning for you. 

            Grab a friend and start a new lifestyle that includes a healthy diet as well as proper physical exercise.

GET READY FOR SATURDAY, MAY 1

Coca-Cola Classic 10k Run

TRAINING PROGRAM:

            This training program has been designed to help you prepare for the 2010 Coca-Cola Classic 10k Run (6.2 miles).  The times listed on the calendars assume running an 11-minute mile.

TRAINING SUGGESTIONS AND PRECAUTIONS:

1.      Spend a few minutes before and after your workout doing some light stretching.

2.      Mixing – if you are just starting, mixing short periods of running and walking is best.  As you get stronger, you can lengthen the running time.

3.      Practice LSD – long slow distance.  Think about the duration of your activity, not speed.  Too hard and too fast will lead to injury.

4.      Breathing – exercise at a “walkie-talkie” pace – the ability to talk during your exercise.  Labored breathing is no fun and unnecessary.  Oh yes, breathe through your mouth.

5.      Listen to your body – aches and pains that last more than a few days should be checked by a health care professional.  Call you doctor if you experience chest discomfort, heart rhythm changes, unusual shortness of breath, dizziness or nausea.

6.      Older people, or anyone with pre-existing medical problems, i.e. heart or lung problems, should check with their doctor before starting an exercise program.