It’s no secret The Daily News Boogie is an ideal opportunity for people looking to get into running.
But the 5K, 10K and half-marathon event has a lot to offer the experienced runner as well.
With that in mind, the more ambitious athlete should already be training if he or she intends to tackle the longer distances come April 29, said Jack Miller, athletic director for Thompson Rivers University.
Miller is no stranger to the Boogie 10K and half-marathon. Although an injury might prevent him from taking part this year, he has some training advice for anyone wanting to go the distance.
“If you’re going to race the 10K, you ought to have eight to 10 weeks of preparation and, if you’re trying to better a previous time or a fast time, you best have some fast training,” said Miller.
For eight of those 10 weeks, runners need to progress to faster intervals, he said. Training requires a period of running followed by a period of rest.
“Your race-pace intervals should be at six minutes per mile,” he said, adding that would be 1.6 kilometres in the same time. “And then resting for a minute and a half to two minutes.”
By rest, Miller doesn’t mean stop. The runner should continue at a slow run or jog, he said.
“You need to do about three of those per workout,” said Miller, adding the runner needs to train every second day.
If running laps around a track at the Tournament Capital Centre, Miller suggests doing one lap at speed followed by an easy lap. A 90-second lap is a good place to start, he said. Once that’s achieved, the runner can slowly decrease the lap time to 88 seconds and so on.
Miller said a first-time 10K run should be completed in about an hour and 20 minutes. Trying to finish sooner can lead to injury.