Chapelton of Elsick 10K running tips – 10 weeks to go!
The Chapelton of Elsick 10K returns to the town on 17 July, 2022. The race follows an undulating multi terrain trail through the picturesque Elsick House estate, setting off and finishing in the charming village of Chapelton, near Stonehaven.
Whether you’re an avid runner looking to hit a new PB or a complete novice, we’ve put together some top tips for those looking to take up the 10K challenge this summer.
10 weeks to go…
If you are new to running or haven’t completed a longer distance run before, ease yourself in with a couple of shorter runs (around 2km) or aim to run at a comfortable pace for around 20 minutes. Try to run for a minute longer on each run in the first week to challenge yourself.
For those that are more comfortable with running and just need some motivation to get going, aim to run 2-3 times a week at a comfortable pace for 30 minutes or roughly 2.5-3km.
7 weeks to go…
At this point, it’s a good idea to introduce a strength workout to supplement your three weekly runs. Aim to run for a minimum of 35 minutes and where possible try to include some small inclines into your practice.
5 weeks to go…
Now is the time to up your training schedule and aim to add an additional running day, taking you to four runs per week and running for 40-50 minutes (around 7km) each time. Include one or two strength training sessions per week and a lunch or evening walk a few times each week too.
2 weeks to go…
This is the final week to up your distance before the race, aim to set out for two to three 6K runs and one longer 9K run on top of your strength sessions and walking.
1 week to go…
Take it easy this week as you don’t want to sap all your energy! Aim to complete two shorter (3-4km) runs on Monday and Thursday, a stretch session on Tuesday and Thursday and completely rest on Friday and Saturday before the race on Sunday.
The day before/on the day…
Fuel up on carbohydrates and drink plenty of water the night before and the morning of the race. Whatever you do, don’t stress, take it easy and try to stick to a comfortable even pace throughout.
Other important things to consider:
- Hydration, hydration, hydration – with your increase in activity, make sure you’re drinking enough water to keep your body hydrated
- Walk and take the stairs wherever and whenever you can to keep your body moving in the weeks leading up to the race
- Think about your nutrition, adding more protein to your diet and limiting alcohol
- Stretch – a simple stretch before you set off is recommended to warm up your body and factoring in time to properly stretch off post-run will not only ease your muscles, it can prevent injury and release stress and tension
- Make sure you include one full rest day each week where you do no exercise and instead focus on recovery
Why not try out one of the free 5K Park Runs in the lead-up to the race? Find your nearest Park Run here.
There’s still time to sign up to take part in the Chapelton of Elsick 10K on 17 July, register here.