Running in retirement: how to train for the Burnham 10k
Considering taking up running in retirement? The Burnham 10k is coming up in just under three months (13th October), perhaps you are tempted to take part?
According to the British Heart Foundation, whatever your age, the benefits of regular movement can be huge.
Keeping in better shape as you get older can deliver many benefits, including boosting your energy levels, keeping you more mobile and reducing your risk of a fall. All of which means you’ll be better able to maintain your independence.
Research has also linked keeping active as you age with a lower risk of heart disease, stroke, diabetes, and osteoporosis, and even better brain function. So, if you have been thinking about getting active and taking up running in retirement, maybe now is the time to start!
While 10k is a reasonable distance to cover, it is not unachievable. There is still enough time to put in the training – and it might not be as daunting as you first though. At Burnham Waters, the new lifestyle retirement village in Essex, we are proud to be sponsoring the popular Burnham 10k run again this year. We have compiled a few tips for those who are planning to get their trainers on, get out in the fresh air, and get active this summer!
The 10k (6.2 mile) race is a popular distance. While it is certainly achievable for determined beginners, it also good fun, offering enough of a challenge for more experienced runners too.
So, how long do you need to train for a 10K?
The amount of training required for a 10k will depend on the individual – your age, current level of fitness and the amount of time each week that you are prepared to train. However, according to the popular running app Strava, they would advise that around eight weeks is a sufficient amount of time, if you already have a reasonable level of fitness (plenty of time if you are considering the Burnham 10k on the 13th October!).
If you are at the very beginning of your running in retirement journey and the thought of a 10k is just too daunting, then perhaps consider finding a 5k to enter first, while you build up your stamina – and your confidence.
Wondering how long it takes to run a 10K?
The length of time it takes to run a 10k will vary considerably, however the majority of finishers will typically complete a 10k within 1-2 hours. While advanced runners might be aiming to complete their 10k in under 45 minutes, anything under one hour is considered pretty fast for a 10K. However, speed isn’t everything – and if you are running with a few friends, it can be a really sociable and enjoyable experience.
If you are considering the Burnham 10k run, there is plenty of beautiful scenery to enjoy along the way – which might offer a welcome distraction! The route encompasses views of the coastal paths on the sea wall of the Dengie peninsula as well as picturesque trails across open countryside, and sections through the main streets of the town, so there is lots to take in.
Where to start training for running in retirement
If you are keen to take up running in retirement as a new sport, but not sure where to start, then how about joining a local running club? Club’s typically welcome people of all ages and abilities and it can be a great way to make a few friends - and to keep yourself motivated! Local running groups include the Dengie 100 Runners and Fordy Runs.
Your eight-week 10K training plan from Strava
Strava has put together a helpful, eight-week 10K training plan, which is designed for a variety of running abilities and experience levels. The plan assumes that you are able to run — or a combination of walk and run — at least two miles at the start of your training. If you aren’t there yet, then you might want to allow some extra weeks of preparation before starting this eight-week schedule.
The basic principle is to start slow, and build a foundation of fitness for three weeks, then build up more aggressively for two weeks and hit your peak training at week 6. This is followed by a tapering week then a rest week leading up to the race, ensuring that your body is in top shape for the big day.
Weeks 1-4: Prep and start to build
The first three weeks of your training make up the preparation phase. This phase is highly beneficial for reinforcing your fitness foundation. Starting small and slowly increasing distance is the best way to avoid pesky problems like shin splints and knee pains.
In this phase, you must try to avoid the all-too-common mistake of ramping up the difficulty too quickly. If you feel excessive fatigue on rest days, you might be pushing too hard. It is okay to run slow at first, and even to switch up walking with running to complete the target distances.
Weeks 4-6: Building and peak training
By week 4 you should be prepared to push a bit harder. This is the start of your build phase, when you can start running faster and pushing the intensity more frequently. Your total weekly mileage will also bump up, so relish those longer runs and don’t forget to take rest days!
Your toughest training is week 6. Try to push harder in each of your workouts this week. This will exercise your anaerobic efficiency and prepare your body to dig deep near the finish line.
Weeks 7-8: Taper, rest, and race day!
Week 7 is the taper phase when you’ll cut down on mileage and overall intensity. If you have a target pace for your 10K in mind, this is the week to try holding that pace through part of your longer run. You might be feeling strong during this week and tempted to push harder on all your sessions, but you should avoid that urge because the two weeks of tapering and rest are crucial for hitting your target performance on race day.
The final week is for rest and recovery, when you only need a couple of easy runs and ample days off. On your rest days, you should focus on light movement, stretching, eating well, drinking lots of water, and planning the logistics for race day!
Access the full Strava eight-week training plan here.
Sign up to the Burnham 10k run
So, if you think the above training plan sounds achievable, and you are keen to give it a go, why not make a commitment and sign-up for the Burnham 10k run on 13th October. Even if you chose to walk it with a few friends, it will still be a significant achievement and a step in the right direction when aiming to keep active into retirement.
The annual 10k run, which is organised by The Rotary Club of Burnham on Crouch and Dengie Hundred will commence at 10am from the Riverside Park in Burnham Crouch on Sunday 13th October 2024.
Burnham Waters will again, be sponsoring the annual Burnham on Crouch 10k run, which is always a popular community event.
Participation in the Burnham on Crouch 10k is £20 per person if booked in advance, or £25 on the day. To find out more and to book your place, visit: https://www.atwevents.co.uk/e/burnham-on-crouch-10k-9183
About Burnham Waters
Burnham Waters is a vibrant new residential community for the over 55s, situated in Burnham on Crouch.
It offers the perfect blend of luxurious bungalow living, combined with the comfort and serenity of a rural village community. With the added benefits of on-site amenities and facilities for residents, everything you need is easily accessible and readily available.
Choose from a selection of one, two and three-bedroom bungalows - with the first homes now ready to move in to.
Visit the website to find out more: https://www.burnhamwaters.co.uk/
