The countdown is on for this year’s Ørsted Great Grimsby 10K.
The sell-out race takes place on Sunday 18 July, with staggered start times between 9am and 11am.
Heading into its sixth year, the much-loved race will be one of the first major events to take place in the borough. It will be COVID-safe and capacity will be reduced by 50 per cent.
To prepare for the occasion, race organisers Tape2Tape have pulled together an eight-week training plan and some top tips to help runners prepare for the much-anticipated return of the physical race.
As with all exercise programmes, you should always do some gentle movement warm-up exercises beforehand and some stretching exercises to cool down afterwards. Make sure you check with your doctor that you don’t have any underlying health conditions.
The below training plan takes you right up to race day if you start it on Monday 24 May.
Week 1:
Monday – rest
Tuesday – 2.5-mile walk/jog*
Wednesday – rest
Thursday – 2.5-mile jog/run*
Friday – rest
Saturday – 50-minute walk
Sunday – alternate exercise**
Week 2:
Monday – rest
Tuesday – 2.5-mile jog/run*
Wednesday – rest
Thursday – 3-mile jog/run*
Friday – rest
Saturday – 50-minute walk
Sunday – alternate exercise**
Week 3:
Monday – rest
Tuesday – 3-mile jog/run*
Wednesday – rest
Thursday – 3.5-mile jog/run*
Friday – rest
Saturday – 55-minute walk
Sunday – alternate exercise**
Week 4:
Monday – rest
Tuesday – 3-mile jog/run*
Wednesday – rest
Thursday – 4-mile continuous jog
Friday – rest
Saturday – 55-minute walk
Sunday – alternate exercise**
Week 5:
Monday – rest
Tuesday – 3.5-mile jog/run*
Wednesday – rest
Thursday – 4.5-mile continuous jog
Friday – rest
Saturday – 60-minute walk
Sunday – alternate exercise**
Week 6:
Monday – rest
Tuesday – 3.5-mile jog/run*
Wednesday – rest
Thursday – 5-mile continuous jog
Friday – rest
Saturday – 60-minute walk
Sunday – alternate exercise**
Week 7:
Monday – rest
Tuesday – 4-mile jog/run*
Wednesday – rest
Thursday – 5-mile continuous jog
Friday – rest
Saturday – 45-minute walk
Sunday – alternate exercise**
Week 8:
Monday – rest
Tuesday – 4-mile jog/run*
Wednesday – rest
Thursday – 2-mile gentle jog
Friday – rest
Saturday – 20-minute gentle walk
Sunday – 10K race day
* You should alternate 30 seconds of walking and 30 seconds of jogging, or 30 seconds of jogging and 30 seconds of running (depending on what is stated on the programme)
** Alternate aerobic exercise includes activities such as swimming, cycling, exercise classes, rowing machines, stair climbers etc. If you are exercising at a gym or sports centre, consult staff about suitable classes and equipment.
Walk: Brisk walking pace.
Jog: Gentle running pace (able to chat easily throughout).
Run: Faster pace than jogging but still able to chat (not continuously though!).
Rest: Either a day off exercise completely or other exercise such as swimming, aerobics or cycling.
If you need support or further advice on your training, you can email nicola@tape2tape.co.uk.
Top tips for running:
Wear light loose clothing that is wicking (does not absorb sweat)
Wear appropriate footwear, preferably fitted by a specialist running shop (this will help reduce injuries)
Train with a friend for motivation
Ensure that you can hear traffic and your surroundings at all times
Plan your route
Tell someone where you are going
Be bright and be seen
Carry your phone
Carry some ID in case of emergency
Tag Tape2Tape into your training posts
Have fun!
You can follow the Ørsted Great Grimsby 10K using #GY10K
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