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The Alf Tupper 10 Km run is just 5 weeks away but it’s not too late to start training.


We’ve found a 5 week plan to follow if you want some guidance – it does assume a bit of fitness beforehand but makes it very attainable and breaks it down with a good variety of runs so it’s not all about distance.


Wk Session  1 Session  2 Session  3 Session  4 Session  5 Session  6 Session  7

Threshold Run

5 mins steady      5 mins threshold

Repeat x3


Steady Run    20 mins

Cross Train

Duration of your choice but no longer than 45 mins


Strength   Exercises

2 sets of 10 repetitions

Long Run      40 mins


So here goes, this weekend we are going to do the 30 minute ‘Threshold Run’ alternating between  5 mins steady and then 5 mins at a threshold level – ie 8/10 effort!  We’ll let you know how we get on and also gets some photos up as the course takes shape!

Hope you are rounding up a few willing friends to run the Alf Tupper with.  Remember there’s a prize for the best fancy dress too – so get your creative thinking caps on!!

Alf Tupper 10k Race



Training plan source:

It’s only 6 weeks till the Alf Tupper 10 Km so it’s time to step up the training after the summer hols!

The Countdown is on!

Whether you’re a beginner, a one- off runner taking up a bet, part of a team enjoying the challenge of the muddy course or a seasoned club runner out for a new PB, it’s going to be a great 10 km cross-country course.

There are lots of 6-week 10 km training schedules online for whatever your level  – beginners or those trying to improve their times – so do check them out.  We are going to do a 3-miler this weekend and start building up our distance from there.

It’s going to be a really fun so why don’t you rope in some friends so you can enter as a team and run together?  There is a discount for teams of more than 4 people so SIGN UP NOW!

And do let us know how you get on this weekend with your training run.

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