Kentish Express Ashford & District - - Sport -

Mon­day: Rest Tues­day: 30 min­utes

- easy, run­ning con­tin­u­ously

last 5 min­utes steady for the Wed­nes­day: Rest

min­utes Thurs­day: 40

– easy con­tin­u­ously

Fri­day: Rest Satur­day: Rest

(6K) Sun­day: 4 miles

– easy con­tin­u­ously Tri Spirit’s Steve Berry fin­ished fourth in his age-group at the Long Dis­tance Euro­pean Triathlon Cham­pi­onships in Wey­mouth on Sun­day .

Berry (pic­tured right) rep­re­sented Great Bri­tain in the event – which at­tracted the cream of triath­letes from home and abroad – pro­duc­ing a strong hard­paced ef­fort, fin­ish­ing 26th over­all in 10 hours 05 min­utes 07 sec­onds.

Berry’s split times were: swim 1:13.03, bike 5:03.28 and a 3:40.22 in the marathon.

The work re­quired steps up a lit­tle in the fifth week of our train­ing plan to help be­gin­ners pre­pare for the Givaudan Ash­ford 10k, which takes place on Sun­day, Oc­to­ber 11.

The plan is rec­om­mended by last year’s race win­ner, GB run­ner Phil Hurst and pro­vides an eight-week guide aimed at mak­ing sure you are in the best pos­si­ble shape on the big day.

The race, hosted


Else­where, hus­band and wife Nick Whit­field and Ce­cilia Her­rara raced at Dor­ney Lake at the HSBC Triathlon.

Whit­field opted for the stan­dard triathlon, 1.5k swim, 40k bike and 10k run and fin­ish in 2:33.40, while Her­rara took on the sprint dis­tance fin­ish­ing in 2:04.33.

Greg Steel raced in his first triathlon, at Bo­diam Castle in East Sus­sex, record­ing an im­pres­sive 1:33.37 over the sprint dis­tance. Ash­ford AC and or­gan­ised on their be­half by Sport­ing Events UK, is regularly rated as one of the best 10k races in the South and fol­lows a town cen­tre route with the start and fin­ish in the Julie Rose Sta­dium.

Mark Tay­lor was the lead­ing Tri Sprit man home in 1:17.05.

Chris­tine Cos­tiff was fifth lady home in 1.27.38, while club-mate Andy Stewart – mak­ing his de­but for the team – came home a sec­ond be­hind.

Am­ber King and hus­band Gary took part in the an­nual Lon­don to Can­ter­bury Cy­cle Chal­lenge to raise funds for the Chil­dren’s Trust on Sun­day.

The trust is the coun­try’s lead­ing char­ity for chil­dren with brain in­juries. Run­ning work­outs: Don’t worry about how fast you can run; just try and cover the dis­tance – or ap­prox­i­mately the dis­tance sug­gested. Ideally, you should be able to run at a pace that al­lows you to con­verse com­fort­ably while you do so. This isn’t al­ways easy for be­gin­ners, so don’t push too hard or too fast. Un­der this work­out plan, you run three days of the week: Tues­days, Thurs­days and Sun­days – Sun­days be­ing a longer run. The spe­cific in­ten­si­ties for the ses­sions are de­scribed be­low: Very easy: A pace that is very com­fort­able and you can run for another 20 min­utes Easy: A pace you can run com­fort­ably and hold a con­ver­sa­tion Steady: A pace that is brisk and you can only talk for one or two sen­tences Hard: A pace that is fast where you have dif­fi­culty in talk­ing Rest: The most im­por­tant days in any run­ning pro­gram is rest. Rest days are as vi­tal as train­ing days. They give your mus­cles time to re­cover so you can run again. Ac­tu­ally, your mus­cles will build in strength as you rest. With­out re­cov­ery days, you may risk in­jury and limit the ben­e­fits from the pre­vi­ous run. Long runs: The long­est runs of the eight-week sched­ule are planned for Sun­days, since you prob­a­bly have more time to do them on the week­ends. If Sun­day isn’t a con­ve­nient day for your long runs, feel free to do them on Satur­day – or any other day of the week for that mat­ter. What pace should you run? Go slow. There is no ad­van­tage to go­ing fast dur­ing your long runs, even for ex­pe­ri­enced run­ners.

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