In April almost 37,000 people with a mixture of abilities took part in the Virgin London Marathon. In the UK every week across the country, someone will be searching for safety pins and energy drinks and packing their gear to push themselves out the door and onto the start line of a race – ready to achieve a goal they set for themselves. Whether it’s getting involved with the latest craze, ParkRun, with 390 free timed 5k events every Saturday at 9am worldwide, or the latest 10k or half marathon. Make sure you’re well prepared and ready for the event.
Plan it
If you’re an absolute beginner, choose 5k it’s just the right distance to get you started. The 10k is popular because you can push yourself aerobically for on average about an hour, and for those wanting to push the endurance boundaries further try a half Marathon before plunging into a full marathon. For UK races check out, https://www.runnersworld.co.uk/events/.
4 weeks to a 5k
下表突出显示您应该尝试适合每周的3种会话，每个星期都有一个示例会话。确保在整个星期内展开这些会议，让您的身体足够的时间在会话之间恢复。在最后一周，确保您在比赛前一天休息一天。
6 weeks to 10k
一旦你完成了5公里或两个的水平，你可能会开始考虑将距离增加到10k。这个计划适用于一周已经运行几次的人。
Going further
找到各种各样的比赛，参加是否为5或10k，半马拉松或马拉松。还有超级和多马拉松比埃德迪伊克德的喜欢越来越受欢迎，向我们展示了如何做到这一点。
Go for a muddy or obstacle race. From Tough Mudder to Zombie races, the new craze for getting dirty, running through rivers and climbing over obstacles is a great fun way to get all over fit and have a great day out with your mates.
Similarly, it’s never too late to try your hand at track running. Contact your local athletics club to get involved in Senior and Masters’ leagues, it’s great for anyone who prefers a sprint to the long run.
