Beginner

Training Pack
Training Pack - Beginner

Firstly, CONGRATULATIONS on joining us for an extraordinary moment in the history of running!

NVA’s Speed of Light is a unique running and cultural event, and will require you to be physically well
prepared for the challenge ahead. As it takes place on the hills around Arthur’s Seat and Salisbury
Crags at night, you will need to build sufficient fitness to maximise the experience and also work on
your competency and confidence in a number of key areas. As such, our partners at jogscotland have
written this guide in conjunction with the Speed of Light team so you can train up and be thoroughly
prepared for your performance this August ensuring you get the most out of the experience.

This guide will cover the following:

1. Beginners training programme

• Introduction & terminology

• Warm Up / Cool Down
• Phase 1
• Phase 2

2. Night time running – Do’s and Don’ts

3. Running on Hills

• Benefits
• What you will need
• How to incorporate hills into your training
• What to do if you don’t live near hills
• Running technique

4. Running with buddies

5. Super Sunday Session dates, useful links & other events

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Training Pack - Beginner

1. BEGINNER’S TRAINING PROGRAMME

Although Speed of Light is not a race event you will still require a level of fitness roughly
equal to that required to run 10 miles as you will be active for approximately 2 hours,
including periods of running, jogging, walking and moving on the spot.

At the time of launching this guide, Speed of Light is just over 27 weeks away and you’ll
notice that the guide below has 22 weeks of training. This doesn’t mean you should wait to
start training as you may want to repeat a week every so often before moving on. Try to
concentrate on one week at a time and don’t look too far ahead.
Remember – one step at a time. Also, make sure you befriend “SOL runners” on Facebook
to receive encouragement from the Speed of Light team and your fellow runners, hear about
extra group training sessions and the chance to win some goodies.

Further on in this pack we have suggested some events which should fit in nicely with your
training. As the training programme is taking place over a number of weeks we would
suggest that peppering your training schedule with a few key goals will make sure you stay
on track to be in the best possible shape for Speed of Light. You don’t have to do these
distances in organised races or Fun Runs, but you will find that setting a particular event as
a goal is a great motivator and can be a great experience.

TERMINOLOGY

Jog: Gentle running pace (able to chat easily throughout)

Jog/Run: Periods of jogging followed by periods of running (vary the times and
number of jogs and runs depending on total target time/distance, try to
be running for at least 60% of the time)
Run: Faster pace than jogging but still able to chat (not continuously
though!)
Hill Interval: Run up hill then back down (please see Section 3 for hill running tips
and techniques)
Rest: Either a day off exercise completely or other exercise such as pilates,
strength training, swimming, aerobics or cycling

Advisory Note:
The programme is suggested advice and should be adapted to suit your work and home life and the days of the week
that it is most convenient for you to exercise. Do not worry too much about exact distance, just try to cover the
approximate time for each distance stated at your normal running pace. As with all exercise programmes you should
always do some gentle warm-up exercises beforehand and some stretching exercises to cool-down afterwards. As
with any physical activity programme please consult your GP before commencing if you have any health concerns.

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Warm Up

By warming up the whole body, you will be able to move freely and breathe more easily. The
more gradually you warm up, the better. An effective warm up helps to raise body
temperature, increase heart rate, mobilise joints and directs oxygen supplies to the right
muscles.

By slowly going through the sort of motion you are about to take part in, you will prepare
your muscles and your joints for running.

Although running is often viewed as a mostly lower-body activity, an effective warm up

needs to mobilise all major joints by circling, bending and extending all main muscle
groups. By breaking actions down to focus on certain parts of the body, like rotating
shoulders, swinging arms and skipping, your body will be well prepared for the run.
Begin by:

• Gently circling neck, rotating shoulders, swinging arms

• High knees, then kicking heels to bum
• Skipping, brisk walking

Mobility exercises done, it makes sense to walk before you run! The faster you walk, the
more your arms and legs move and as your stride increases, hip, knee and ankle joints go
through a greater range of movements, allowing joints to stretch and relax.

A good warm up is essential in making sure you get the most out of your run, enabling you
to finish your workout elated, proud and pain free.

Cool Down – tips & essential stretches

1. Ensure body is warm before stretching – never stretch cold muscles
2. Move slowly into the stretch
3. Hold the stretch for 10 – 30 seconds post exercise
4. Never do any bouncy stretching, always hold and relax
5. Focus on the muscle, breathe and relax, then try to lengthen it
6. You may be able to breathe in and push the stretch further half way through
7. Always aim for a comfortable stretch, if it feels painful ease off immediately
8. Move slowly out of the stretch again
9. Remember to stretch both sides
10. Increasing the range of movement around a joint will help the blood flow to
the muscles surrounding the joint and increase circulation to carry away any
lactic acids which may have built up during exercise

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The Five Essential Stretches

Calf – Gastrocnemius: Lower calf – Soleus:

• Step one foot a large step in front of • One foot in front of the other, small
the other step
• Feet parallel, pointing forward • Weight on the back leg
• Back heel flat on the ground • Feet parallel, toes pointing forward
• Hands on the front bent knee • Both heels down
• Back straight and head slightly down • FEEL the stretch in the lower calf of
• FEEL the stretch in the calf of the the back leg
back leg
Hamstrings: Quadriceps and Hip-flexors:
• One foot in front of the other, a small • Back straight
step apart • Stomach in
• Sit back on the back leg (weight on the • Supporting leg soft (slightly bent)
back leg) • Bend other leg behind you and push bent
• Stretch front leg (flex foot upwards for foot into your hand at the ankle – not
extra resistance) your toe
• Lift your buttocks, hands on bent leg • Use a wall or partner for balance
• Stomach in, head lifted and back straight • FEEL the stretch in the quad (hip) of your
• FEEL the stretch in the straight leg – just bent leg and try to move the muscle
below your buttocks out for extra flexibility
Iliotibial Band:
· Cross feet by taking one foot in front of the other (the right foot in front)
· Find your balance and keep your back straight
· Front leg slightly bend
· Push left hip slightly left, away from the centre of you body, hands along side of your body
· FEEL the stretch on the outside of your left leg

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SPEED OF LIGHT TRAINING – PHASE 1
Weeks until
Speed of Mon Tue Wed Thu Fri Sat Sun
Light
5 min. brisk walk 5 min. brisk walk 5 min. brisk walk
then, 8 x then, 8 x then, 8 x
22 REST REST REST 30 minute walk
(60 second jog/ (60 second jog/ (60 second jog/
90 second walk) 90 second walk) 90 second walk)
5 min. brisk walk 5 min. brisk walk 5 min. brisk walk
then, 6 x then, 6 x then, 6 x
21 REST REST REST 30 minute walk
(90 second jog/ (90 second jog/ (90 second jog/
2 min. walk) 2 min. walk) 2 min. walk)
5 min. brisk walk 5 min. brisk walk 5 min. brisk walk
then, 2 x then, 2 x then, 2 x
(90 second jog/ (90 second jog/ (90 second jog/
20 REST REST REST 30 minute walk
90 second walk/ 90 second walk/ 90 second walk/
3 min. jog/ 3 min. jog/ 3 min. jog/
3 min. walk) 3 min. walk) 3 min. walk)
5 min. brisk walk 5 min. brisk walk 5 min. brisk walk
3 min. jog 3 min. jog 3 min. jog
90 second walk 90 second walk 90 second walk
5 min. jog 5 min. jog 5 min. jog
19 REST REST REST 40 minute walk
3 min. walk 3 min. walk 3 min. walk
3 min. jog 3 min. jog 3 min. jog
90 second walk 90 second walk 90 second walk
5 min. jog 5 min. jog 5 min. jog
5 min. brisk walk 5 min. brisk walk
5 min. brisk walk
Then, 3 x Then, 2 x
18 REST REST REST 40 minute walk 20 min. jog
(5 min. jog/ (8 min. jog/
(approx. 2 miles)
3 min. walk) 5 min. walk)
5 min. brisk walk
5 min. jog 5 min. brisk walk
5 min. brisk walk
3 min. walk 10 min. jog
17 REST REST REST 50 minute walk 22 min. jog
8 min. jog 3 min. walk
(approx. 2 ¼ miles)
3 min. walk 10 min. jog
5 min. jog
5 min. brisk walk 5 min. brisk walk 5 min. brisk walk
16 REST 25 minute jog REST 25 minute jog REST 50 minute walk 25 minute jog
(approx. 2.5 miles) (approx. 2.5 miles) (approx. 2.5 miles)
5 min. brisk walk 5 min. brisk walk
15 REST 28 min. jog REST 28 min. jog REST 60 minute walk 2½ mile run
(approx. 2.75 miles) (approx. 2.75 miles)
5 min. brisk walk 5 min. brisk walk
14 REST 30 min. jog REST 30 min. jog REST 60 minute walk 3 mile run
(approx. 3 miles) (approx. 3 miles)

13 REST 2 mile walk/jog REST 1½ mile walk/jog REST REST 5k RUN

GOAL ALERT!
Sport Relief 3 Mile Challenge
GOAL ALERT! UK Wide - 25 March
Sport Relief 3 mile challenge www.sportrelief.com/the-mile
UK wide - 25 March
WELL DONE!! You are well on the way to looking great in a light suit!
www.sportrelief.com/the-mile
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Now, keep the momentum going and get straight onto phase 2…
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PHASE 2 - Now, let’s add some hills!

Weeks until
Speed of Mon Tues Wed Thu Fri Sat Sun
Light
2 mile 2 mile 60 minute
12 REST REST REST 3 mile run + 2 hill intervals
jog/run jog/run walk
2 mile 2 mile 60 minute
11 REST REST REST 4 mile run + 2 hill intervals
jog/run jog/run walk
3 mile 2 mile 60 minute
10 REST REST REST
jog/run jog/run walk 4.5 mile run + 3 hill intervals
3 mile 2.5 mile 70 minute
9 REST REST REST 4.5 mile run + 3 hill intervals
jog/run jog/run walk
Have you
tried 3.5 mile 2.5 mile 70 minute GOAL ALERT!
8 REST REST REST 5 mile run + 4 hill intervals
running at jog/run jog/run walk Edinburgh Marathon
night yet? 3.5 mile 3 mile 70 minute Festival
7 REST REST REST 10km Run 10k - 26 May
jog/run jog/run walk
www.edinburgh-
4 mile 3 mile 80 minute marathon.com
6 REST REST REST 7 mile run + 5 hill intervals
jog/run jog/run walk
4 mile 3.5 mile 80 minute
5 REST REST REST 8.5 mile run + 6 hill intervals
jog/run jog/run walk
4.5 mile 3.5 mile 80 minute
4 REST REST REST 10 mile run + 7 hill intervals
jog/run jog/run walk
5 mile 4 mile 90 minute
3 REST REST REST 10 mile run + 8 hill intervals
jog/run jog/run walk
5 mile 4 mile 90 minute
2 REST REST REST 9 mile jog/run + 10 hill intervals
jog/run jog/run walk
5 mile 3 mile
1 REST
jog/run
REST
jog/run
REST REST Speed of Light!

We can’t wait to see you all lit up on Arthur’s Seat!

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2. NIGHT TIME RUNNING

Running at night is probably not as common as morning or daytime running and can be an
altogether different experience. With fewer people around, and less traffic if you are running
in an urban area, it will be much quieter running at night, which may seem strange at first
but can make for a calmer and less stressful experience.

Safety is paramount when you are running at night. Here are a few “Do’s and Don’ts” which
you should stick to:

DO
Run with someone
Not only will you enjoy the banter and
camaraderie, you will also feel safer with
someone alongside you.

Wear hi-vis and clothing suitable for the

weather
Aside from wearing clothing that is right for
the temperature (remember to consider wind
chill) you should also wear something that is
high-vis. We suggest that you consider
wearing hi-vis clothing top and bottom,
e.g. hat & trousers/leggings, or top &
trainers.

Use a headtorch
Running with a headtorch is a must when training off the beaten track at night. Quite
simply you will not be able to accomplish a decent run without one!

Take a phone and/or runner’s alarm

Other items of equipment that should be carried include: a phone just in case you get
stranded, lost or delayed; a runner’s alarm and some form of ID in case emergency
assistance is required. Former World Record, Steve Cram, has set up Cram-Alert
(http://cram-alert.co.uk/), whereby in the event of an accident or other serious
incident a 24/7 emergency response team can be alerted

DON’T
Wear headphones!
Many modern runners may feel naked without their music to help them along while
they run, but at night time it is imperative to leave them at home. Wherever you are
you need to have all your senses operating at full capacity, so you can see or hear
what is around you, e.g. cars, people or nocturnal animals.
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3. RUNNING ON HILLS

Speed of Light takes place on hilly terrain so it is essential that you incorporate training on
hills into your programme. Most people live near to some hills, whether they are in urban or
rural settings. Using hills near to where you live as part of your preparation for Speed of
Light will pay off in a number of ways; increasing your successful enjoyment and
participation in the event, and improving your performance in other events. If you don’t live
near hills, do not fret, you can use stairs or a treadmill to get your legs used to hill running
as well.

Benefits of hill running:

• Increased strength - as hill running is a form of resistance training that builds up the
muscles in your calves, quads, hamstrings, and glutes, it strengthens those areas
more than running on flat ground. You'll also strengthen your hip flexors and achilles
tendons.
• Improved speed - as the muscles that you have strengthened are the ones used in
sprinting.
• Greater enjoyment and lower boredom levels as, quite literally, you won’t be running
‘flat’!
• Increased confidence in running on hills and, if the hills you train on are on trails
rather than roads, you will become accustomed to the type of terrain that you will
encounter at Speed of Light.

What you will need:

• Hill/Fell running trainers

• Normal running gear, including hi-vis jacket, a backpack or bum bag, drink, food, hat
& gloves

How to incorporate hill running into your training:

• Incorporate hills into a running route - By mixing uphill running with downhill and
flat, you will get used to running continuously over varying terrain and altitude.
Running uphill and downhill takes a bit of getting used to but with practice it will get
easier and you will reap the benefits in the weeks and months ahead.
• Hill intervals - A hill interval involves running up a hill for a set period of time and
then jogging back down as a recovery, then repeating the desired number of times.
You should introduce hill intervals only after around 6 – 8 weeks of base training
behind you, and start off with 2 – 4 intervals building up to a maximum of 10. Find a
hill that is suitable for doing intervals up and down, a hill of around 200 - 300m in
length would be ideal. You should also aim to run a steady 10 or 15 minutes before
you commence a hill interval session. Recovery between intervals should be a gentle
jog back down to the bottom. 8
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What to do if you don’t live near hills:

• Use a treadmill
Although most treadmills only go up and don't prepare you well for the downhill, it is
still a great way to prepare for running hills. Because you can control the level of hills
on a treadmill program, make sure to select a lower level (2-3) for the first few weeks
to see how your body adapts.

• Strength training and other types of exercise

Incorporate two sessions of strength training into your schedule per week. This
should include lunges, squats, calf raises and hip extensions. Start strength
training slowly (5 reps of each exercise) and build up gradually to ensure you remain
injury free.
Cycling will also help with leg strength for running. Try warming up for 10 minutes in
an easy gear, followed by 1-2 minutes in a harder gear (increased resistance), then
back to an easy gear for 3-4 minutes. Repeat two or three times and then cool down
by cycling for 10 minutes in an easy gear.

• Use stairs
Another great option for hill training is to find a building or park with flights of stairs.
Once a week, start with a 2 mile jog/run outside, then start with walking up the stairs
and down ten times, then run one mile to cool down. Don’t run down the stairs as it
will be a hard shock to muscles, joints and tendons and you'll end up very sore. Add
five flights (floors) to the workout every week until you're climbing up and down for a
total of 30 minutes. As you get stronger, begin to run up the stairs, still walking down.
When that gets easy, run up and down the stairs. This is a very demanding workout,
but a great way to develop mental and physical strength for hills.

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Running technique on hills

Running on hills for the uninitiated needs a bit of concentration and effort to get the
technique right. Getting it right will help you to make the most of the benefits and minimise
the risk of injury incurred as a result of poor running form.
Here are some of the key points to think about:

• Don't start by thinking that you want to attack the hill, as you will waste energy and
end up badly out of breath at the top, which is a common mistake among many
runners. Run hills like a cyclist and use your gears. Maintain a consistent pace going
up the hill by shortening your stride, using your arms and keeping your effort
(breathing, heart rate) at the same level as it was before the hill (which means
slowing down as you run up).
• As you approach an uphill stretch on a training run, or if you are about to start a hill
interval session, you should make a conscious effort to focus on your running form:

• Your arms should be at a 90 degree angle and should be moving forward and
back (rotating at the shoulder), not side to side.
• Your back should be straight and erect. You can lean in very slightly from the
hips, but make sure you're not hunched over.
• Concentrate on swinging your arms lower and quicker. In doing so, your legs
will stay lower to the ground, resulting in a short, quick stride.
• The best way to run downhill is to lean forward slightly and take short, quick
strides. Don't lean back and try to brake yourself. Try to keep your shoulders
just slightly in front of you and your hips under you. Although it's tempting to
overstride, avoid taking huge leaping steps to reduce the pounding on your
legs.

• Don't stare at your feet, instead focus on the ground about 10 to 20 feet ahead of you.
This will help you stay mentally focused on the hill and will also help keep your
posture aligned correctly.
• Just as you're reaching the top, change gears and lengthen your stride and let the hill
pull you down. It is a lot easier on the body to go with the downhill, than to fight it.
• When you reach the top of the hill, your breathing should be quicker and your heart
rate will be elevated. Also your legs should feel heavier and you may experience
muscle ‘burn’ from the increased exertion. If you are on a continuous run you should
use the period after the uphill to get your heart rate back to normal by easing gently
back to the pace you were running at before the uphill. If you are doing hill intervals,
turn around and recover by easy jogging or walking down the hill.
• When doing hill interval training, don't do more than one session a week. Try mixing
up the hills you try – some short and steep, and other longer ones with a smaller
incline.
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4. RUNNING WITH BUDDIES

Lots of people start running with a gentle nudge from their friends and family. You may have
been inspired, encouraged, or perhaps even dared by friends or family members to start
running and enter your first event. Having a running partner(s) is a great way to stay
motivated, boost your performance, and to stay safe whilst preparing for Speed of Light. Over
the weeks and months you may develop a close bond with your running buddy or buddies.
But before you start training with a friend, family member or new running buddy, it's good to
talk about it and make sure you're on the same wavelength to avoid upset feelings or
uncomfortable situations along the way.

Here are some guidelines:

• Discuss what you want from your running. If you both hope to do all or most of your
training runs and events together, you should have similar goals.
• Decide how much you'll train together. Discuss the training plan and decide how
realistic it is for you to get together for runs. Maybe you'll decide to run together 2-3
times a week, or just do your long runs with each other.
• Establish ground rules. These might include such things as: whether you can listen to
music while running; whether you'll always run together, even if one person feels
better than the other; and what time of day is best for you both to run. As with most
things in life a little bit of compromise might be required to satisfy everyone’s needs
and wants.
• Be open to changes. Once you get into your training, you may need to adjust your
programme and race goals, based on your progress. If you and your friend's goals no
longer match up, discuss how to modify your training and race plans accordingly.

As highlighted earlier, running with others is particularly important on night runs and runs
that are off the beaten track, such as on trails, rivers and canal paths. Safety is paramount
in such situations and having someone else with you will greatly enhance safety for you
both. Running with others can also help motivate and push you at times when you might
otherwise give up, it might also help take your mind off any other stresses and strains going
on in life by giving you a friendly, non-judgemental ear to open up to.

Make sure you befriend us on Facebook and try and come along to one of our Speed of Light
Super Sunday Sessions as you may find the perfect running partner is waiting for you! 11
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5. SPEED OF LIGHT SUPER SUNDAY SESSION DATES, USEFUL LINKS & OTHER EVENTS

Super Sunday Sessions

Super Sunday training sessions have been organised by the Speed of Light project team so
that registered runners can come along, try out routes on the hill, practice the
choreography, meet other runners and maybe even get to try out a light suit!
There are only a limited number of spaces for each session, so you will need to sign up. You
will receive an e-invite on 14 February which will provide you with more details.

The dates of the Super Sunday sessions are:

• Sun 18 March
• Sun 29 April
• Sun 24 June

Running as part of a club or group:

Joining a running group can really help maintain your motivation while training for an event
and is a great way to make friends. We have suggested a few places to look for a suitable
group below:

Scotland
jogscotland groups – www.jogscotland.org.uk/local-groups
Running and athletic clubs – www.scottishathletics.org.uk
England
Run England groups – www.runengland.org/groups
Wales
Run Wales groups - http://www.runwales.com/info/running_clubs.html
Northern Ireland
Athletics Northern Ireland - http://www.athleticsni.org/Clubs

Retailers:
There are a number of specialist running shops, all of which have knowledgeable staff who
will be able to help advise and assist in getting you kitted out in the right gear; some of them
are:

UK wide
Sweatshop – www.sweatshop.co.uk/storefinder.cfm
Run and Become – www.runandbecome.com
Scotland
Run 4 It – www.run4it.com
Achilles Heel – www.achillesheel.co.uk
Greaves Sports – www.greavessports.com 12
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Running magazines and websites:

A huge amount of guidance and advice is out there for runners of all levels, both online and
in printed magazines. Here are a few pointers to get you started:
Runner’s World – www.runnersworld.co.uk
Men’s Running Magazine – www.mensrunninguk.co.uk
Women’s Running Magazine – www.womensrunninguk.co.uk
Scottish Running Guide – www.scottishrunningguide.com
runbritain – www.runbritain.com

Other events:
Some key events taking place over the coming months are:

Scotland

February - Carnethy 5 Hill Race - http://www.carnethy.com/ri_c5.htm

May - Edinburgh Marathon Festival (choice of 5k, 10k, half marathon, full
marathon and marathon relay) – www.edinburgh-marathon.com
May - Women’s 10k – www.runglasgow.org
June - jogscotland 5k Challenge series – www.jogscotland.org.uk/challenges

UK wide

March - Sport Relief (1, 3 or 6 miles) – www.sportrelief.com/the-mile

May to July - Race for Life – full list of runs can be found here:
http://raceforlife.cancerresearchuk.org/choose-your-event/index.html
All year - Bupa Great Run Series – www.greatrun.org
All year - Park Run 5k - www.parkrun.org.uk

This is just a selection of events which we would recommend. To see full listings of what is
happening in Scotland, go to www.jogscotland.org.uk/events

Speed of Light Training Pack has been written in conjunction with Alistair Currie.

Alistair is the Head of Recreation Running at Scottish Athletics and, since 2003, has been in charge of the jogscotland
programme. He has overseen numbers rising from just 661 members in 25 groups to over 21,000 in over 400 groups all over
Scotland. jogscotland has been a phenomenal success, contributing considerably to improved health and wellbeing of many
thousands of people in Scotland and changing the perception of Scotland from being an unhealthy, inactive nation to one that runs
for health, wellbeing and recreation! A runner for over 35 years he broke 4 minutes for a mile aged 20 in 1985, finishing just over
a second behind Olympic Champion, Seb Coe. He also represented Scotland at the 1986 Commonwealth Games and Great Britain
at the European Indoor Championships in 1989. Alistair will be publishing more tips and advice on all aspects of running at his
blog at www.1760yards.co.uk and on the jogscotland website at www.jogscotland.org.uk.

Good luck with your training! 13

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