Runner’s Pack · Fundraising Tips To help you achieve your fundraising goals, we can provide you with a fundraising pack, full of useful ... important to eat a carbohydrate based

The British 10K London Run 2015

Runner’s Pack

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Welcome to Team SANE!

Thank you for your interest in running the 2015

British 10K London Run. We’re delighted to

have you on board!

In this pack you will find a helpful guide to

running the British 10K – we’ve even included

some sample training schedules for you to try!

At the back of the pack you’ll find our materials

order form. Take a look, and return it to us if

you would like any material to help with your

fundraising. We’ve also included some

sponsorship forms for any offline fundraising

you get up to!

Here are a few important pieces of information to remember about this year’s race:

The date of the race is Sunday 12th July 2015 at 9:35am.

The minimum sponsorship to be raised is £250. However, we’ve found in the past that most people completely smash this target.

You need to be able to complete the race in two hours or less.

You must be at least 15 years of age on the day of the race to participate.

If you have any questions or would like more information, please contact Emma Faulkner via email:

[email protected] or telephone: 020 7422 5544.

Thank you once again for joining Team SANE!

Good luck with your fundraising and training.

Fundraising Tips

To help you achieve your fundraising goals, we can provide you with a fundraising pack, full of useful

hints and tips. Please also take a look at our website for inspiration:

www.sane.org.uk/how_you_can_help/fundraise

The best way to start fundraising is through JustGiving. It’s easy to use; donations to come directly to

SANE; and they reclaim Gift Aid on our behalf. Visit www.justgiving.com to set up your page.

Use social media to let everyone know what you’re doing. If you’re on Twitter, follow @charitySANE

and the event @theBritish10K. You can also use the hashtag #British10K.

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mailto:[email protected]

http://www.sane.org.uk/how_you_can_help/fundraise

http://www.justgiving.com/

British 10K London Run

First Time Runners

If this is the first time you’ve taken on a running challenge, don’t worry. 10K is one of the most

popular distances, and you’ll find a lot of help and advice to guide you. Here are five simple tips

from Runner’s World to help prepare for your first 10K run:

Set your target

It might be a time, it might be to improve your

fitness, or it might be to raise £500 for SANE.

Whatever your target, drive yourself forward and

get into the spirit of the race.

Training

Make sure you follow a training schedule suitable

for your ability. Remember to include rest and

recovery time, which is important to make sure you

don’t end up fatigued or injured. We’ve included

some sample schedules in this pack to get you started.

Training Tweaks

Try varying your training. Take on long, slower runs – if you know you can run a longer distance you

will feel more confident. Running uphill helps maintain posture and improves your sprint.

Make a change

Running isn’t the only way to train. Swimming, going to the gym or cycling are also great ways to

improve your fitness level.

Race preparations

When race day is approaching, try to familiarise yourself with the route. Drink 2 litres of water the

day before the race to keep yourself hydrated, and remember – nerves are normal!

On the day

Harness the enthusiasm of the crowd! There will be

many people cheering you on and wishing you well,

including SANE. We know you can do it, and will be

waiting to congratulate you at the finish line.

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Tips from the organisers

Here are a few things to keep in mind from the British 10K organisers.

Even if you’ve run the race before, it’s important you have as much

information as possible about this year’s challenge:

Ensure that you have done enough training to finish the British 10k London Run within two

hours, once you have crossed the start line.

Make sure you arrive in good time. Baggage bays open at 8am, and the best time to arrive is

between 8am and 8:30am. As the baggage bays will be crowded, read and study the event

programme beforehand to see the layout. Quickly drop off your bag and make your way to the

start in time for 9:05am.

If the weather is hot, reduce the amount of alcohol you consume leading up to the race, and

arrive at the baggage bays hydrated. Also consider wearing light weight, bright clothing.

Wear your race number on your chest and ensure it is clearly visible. This will ensure that you can be photographed, and are able to find any official photographs of you.

Do not run the race with any form of personal musical head set. This is very important because if an emergency vehicle needs to get to a runner for any reason and approaches from behind, you will need to be able to hear the sirens and move to one side.

As you approach the finish line smile for the camera!

To read the full list of race tips visit: www.thebritish10klondon.co.uk/37/race-tips

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http://www.thebritish10klondon.co.uk/37/race-tips


Race Preparation

In preparation for taking on the British 10K, two of the most important things to keep in mind are

nutrition and training. We’ve put together some helpful tips to get you started in these areas.

Nutrition:

Livestrong.com recommends maintaining a

balanced diet. Not eating before a run will

cause you to run out of energy, and eating too

much can make you feel ill. Eating a mix of

lean proteins, fruit, vegetables and

carbohydrates will help prepare your body

and store energy.

Carbohydrates should take on a more exaggerated place in your diet – so pasta, potatoes

and rice should be the focus of your meals. After finishing your race or training, it’s

important to eat a carbohydrate based meal as soon as you can to help replenish your body.

Hydration is extremely important. Remember to drink lots of water, and add in energy drinks

or diluted juice when you run if you wish.

Remember to drink regularly and before you are thirsty. Avoid caffeine and alcohol.

Training Schedules:

A training schedule is crucial to ensure you’re ready for race

day. We’re put together a series of guides from Running

Planet to help you create your own. These guides will give

you a basis to start your training, whether you’re a frequent

or first time runner!

Please note: The following training schedules are designed

for healthy adults. It is advisable for anyone with concerns to

consult their GP first. Remember these are guides and not

strict rules, so adjust them to fit your abilities and schedule.

SANE cannot be held responsible for any injuries sustained

while using these training schedules.

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12 Week 10K Training Schedule for Beginner Runners

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day

6 Day 7

1 Rest

Run 30 minutes alternating between 5 minutes at easy pace and 1 minute at 5K or a hard pace

3 miles at easy pace

4 x 400 meter repeats at 3K or very hard pace. Run 400 meters at easy pace between each hard repeat


Rest 4 miles at easy pace

2 Rest 4 x 800 meter repeats at 5K or hard pace. Run 400 meters at easy pace between each hard repeat





3 Rest

5 x 800 meter repeats at 5K or hard pace. Run 400 meters at easy pace between each hard repeat


16 minutes alternating between 1 minute at 3K or very hard pace and 1 minute at easy pace


Rest 20 minutes at tempo pace

4 Rest

6 x 100 meter steep hill repeats at what feels 3K or very hard pace. You actual pace will be slower due to the incline. Run down the hill at easy pace to recover. Use a treadmill if necessary





5 Rest 3 x 1200 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each repeat


20 minutes alternating between 1 minute at 3K or very hard pace and 1 minute at easy pace



6 Rest

8 x 100 meter steep hill repeats at what feels 3K or very hard pace. You actual pace will be slower due to the incline. Run down the hill at easy pace to recover


Run 2 x 800/1200 meter compound sets. Run the 800 meter segments at 5K or hard pace and the 1200 meter segments at 10K or moderately hard pace. No rest between segments. Rest for 2 minutes between each compound set.


Rest 7 miles. Run the first 6 miles at easy pace and the last 1 mile at 10K or moderately hard pace

7 Rest

4 x 1200 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each repeat


18 minutes alternating between 2 minutes at 3K or very hard pace and 1 minute at easy pace



8 Rest



Run 1 x 200/800/1600 meter compound set. Run the 200 meter segment at all out pace, the 800 meter segment at 5K or hard pace and the 1600 meter segment at 10K or moderately hard pace. No rest between segments


Rest 8 miles. Run the first 7 miles at easy pace and the last 1 mile at 10K or moderately hard pace

9 Rest 3 x 1600 meter repeats at 10K or moderately hard pace. Rest for 2 minutes between each repeat





10 Rest 4 x 1600 meter repeats at 10K or moderately hard pace. Rest for 2 minutes between each repeat


Run 2 x 200/800/1600 meter compound sets. Run the 200 meter segment at all out pace, the 800 meter segment at 5K or hard pace and the 1600 meter segment at 10K or moderately hard pace. No rest between segments. Rest for 2 minutes between each compound set


Rest 9 miles. Run the first 7 miles at easy pace and the last 2 miles at 10K or moderately hard pace

11 Rest

5 x 1600 meter repeats at 10K or moderately hard pace. Rest for 2 minutes between each repeat





12 Rest

2 x 3200 meter repeats at 10K or moderately hard pace. Rest for 2 minutes between each repeat




Rest Race Day!

12 Week 10K Training Schedule for Intermediate Runners

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 Rest Run 32 minutes alternating between 3 minutes at an easy pace and 1 minute at 10K or moderately hard pace


Run 4 x 800 meters at 5K or hard pace. Run 400 meters at easy pace between each hard repeat.


4 miles at easy pace or rest


2 Rest Run 40 minutes alternating between 3 minutes at an easy pace and 1 minute at 10K or moderately hard pace


Run 8 x 400 meter repeats at 3K or very hard pace. Rest 1 minute between each repeat



20 minutes at tempo or moderate pace

3 Rest

Run 3 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each repeat


Run 6 x 800 meters at 5K or hard pace. Run 400 meters at easy pace between each hard repeat.




4 Rest

Run 8 x 100 meter hill repeats up a steep hill at what feels like a very hard pace. Run down the hill at easy pace. No other recovery


Run 2 x 800/1200 meter compound sets. Run the 800 meter segments at 5K or hard pace and the 1200 meter segments at 10K or moderately hard pace. No rest between segments. Rest 2 minutes between each compound set




5 Rest



Run 20 minutes alternating between 30 seconds at 3K or very hard pace and 30 seconds at easy pace




6 Rest

Run 10 x 100 meter hill repeats up a steep hill at what feels like a very hard pace. Run down the hill at easy pace. No other recovery


Run 8 x 2 minute repeats at 3K or very hard pace. Run 2 minutes at easy pace between each hard repeat




7 Rest






8 miles. Run the first 7 miles at easy pace and the final mile at 10K or moderately hard pace

8 Rest







9 Rest







10 Rest

Run 5 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each repeat. After the final repeat run 800 meters at 5K or hard pace with no recovery


Run 1 x 400/800/2400/800/400 meter compound set. Run the 400 meter segments at 3K or very hard pace, the 800 meter segments at 5K or hard pace and the 2400 meter segment at 10K or moderately hard pace. No rest or recovery between the segments.




11 Rest

Run 6 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each repeat. After the final repeat run 800 meters at 5K or hard pace with no recovery


Run 21 minutes alternating between 1 minute 5K or hard pace and 2 minutes at 10K or moderately hard pace



12 miles. Run the first 10 miles at easy pace and the final 2 miles at 10K or moderately hard pace

12 Rest Run 5K at 10K or moderately hard pace



3 miles easy

Rest Race Day!

10K Training Schedule for Advanced Runners

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 Rest or Cross Train

Run 42 minutes alternating between 5 minutes at easy pace and 1 minute at 5K or hard pace


4 x 800 meter repeats at 5K or hard pace. Run 200 meters at easy pace between each repeat. Then run 4 x 200 meter repeats at full but relaxed and controlled speed. Run 100 meters at easy pace between each 200 meter repeat





3 x 1600 meter repeats at 10K or moderately hard pace. Run 400 meters at easy pace between each hard repeat


8 x 400 meter repeats at 3K or very hard pace. Run 200 meters at easy pace between each repeat. Then run 6 x 200 meter repeats at full but relaxed and controlled speed. Run 100 meters at easy pace between each 200 meter repeat







2 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard pace and the 1200 meters at 10K or moderately hard pace. No rest between components. Rest for 2 minutes between each compound set.





Run 8 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at easy pace for recovery. No other recovery


3 x 800/1200 meter compound sets. Run the 800 meters at 5K or hard pace and the 1200 meters at 10K or moderately hard pace. No rest between components. Rest for 2 minutes between each compound set.












Run 10 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at easy pace for recovery. No other recovery


Run 8 x 2 minute repeats at 3K or very hard pace. Run 2 minutes at easy pace between each hard repeat







Run 2 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 1600 meters at 10K or moderately hard pace. No rest between segments. Rest 2 minutes between each compound set.


Rest










Run 10 x 100 meter hill repeats up a steep hill. Run at what feels like a very hard pace. Run down the hill at 10K or moderately hard pace for recovery. No other recovery


Run 3 x 400/800/1600 meter compound sets. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 1600 meters at 10K or moderately hard pace. No rest between segments. Rest 2 minutes between each compound set.


Rest

12 miles. Run the first 10 miles at easy pace and the last 2 miles at 10K or moderately hard pace




Run 1 x 400/800/2400/800/400 meter compound set. Run the 400 meters at 3K or very hard pace, the 800 meters at 5K or hard pace and the 2400 meters at 10K or moderately hard pace. No rest between segments.







Run 20 minutes alternating between 30 seconds at 3K or very hard pace and 30 seconds at tempo or moderate pace


Rest

14 miles. Run the first 11 miles at easy pace and the last 3 miles at 10K or moderately hard pace.


Run 5000 meters at 10K or moderately hard pace




Rest Race Day!

Materials Order Form Appendix 1: Materials order form

To support your fundraising, we’ll be making reasonable quantities of fundraising materials available.

Please complete the form below and email to: [email protected]!

We’ll try our best to send what you ask for, but please remember that we are a very small charity with

limited resources, so this may not be possible in every case.

Material Size/Type Quantity

T-shirts Small

Medium

Large

Extra Large

Sports T-shirts Small

Medium

Large

Extra Large

Badges SANE (small)

SANE (large)

Black Dog Campaign (small)

Black Dog Campaign (large)

Collection boxes Small cardboard

Medium hand collection

Large bucket

SANE posters A4

SANE information cards A8

Name: _____________________________________________

Address: ___________________________________________________________________________

____________________________________________________Postcode: ______________________

Telephone: _________________________________________

Email: _____________________________________________

SANE, 1

st Floor Cityside House, 40 Adler Street, London E1 1EE

Registered Charity Number: 296572

mailto:[email protected]

Appendix 2: Sponsorship form

SANE, 1st

Floor Cityside House, 40 Adler Street, London E1 1EE


SANE, 1st

Floor Cityside House, 40 Adler Street, London E1 1EE


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Documents

Runner’s Pack · Fundraising Tips To help you achieve your fundraising goals, we can provide you with a fundraising pack, full of useful ... important to eat a carbohydrate based