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HOW TO PREPARE FOR THE 10KM RACE

24/09/2016 11:29:00 BY SABELO GWEBU

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MBABANE – With arguably the biggest marathon race just around the corner, hundreds are expected to register for the eagerly awaited Imbube Marathon powered by Swaziland National Provident Fund.

The 10km is the most loved race with its family fun run impact that come with it and accommodates runners from across all age groups.
SNPF Chief Executive Officer (CEO) who recently survived the Financial Services Regulatory Authority (FSRA) 10km race alongside Deputy Prime Minister Paul Dlamini hinted His Majesty King Mswati III who is the face of the marathon could feature on October 8.

Also to be featured on the day is the full (42.2km) and half (21.1km) marathons.
While the 10km build-up workouts occur every other week, the in-between weeks provide a great opportunity to perform other important 5km and 10km workouts and this includes 200m and 400m repeats performed at 5km effort.
Running slightly faster repeats on the in-between weeks makes 10km race pace feel easier.

One may even perform a 5km race in preparation for a 10km. At least one tempo run is recommended during this build-up and the pace will be slightly slower than 10km pace but will build one’s stamina for the goal event.
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The start of this very specific race will be at Prince of Wales Ground and will go through the capital city via Mbabane Clinic and along Selection Park and back to Prince of Wales along Somhlolo Road.
The race workout is not easy and an athlete probably cannot do it right away, so one will need to build up to it with the sequence of workouts outlined above and when combined with supplementary workouts, it creates an exceptional training plan for your 10km goal.

Though it is just two weeks before the race, the perfect 10km workout is outlined as sourced from www.medibank.com.au and a runner who covered the different daily training routines can anticipate winning big in the race.