Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.
Any training program needs to be specific to the individual and event and you need time to develop, build and enhance fitness levels so we advise a minimum of 10 weeks to give the best available progression.
Train on the right terrain, forget the roads and tarmac. You need to hit the trails and muddy paths to help strengthen the ankles. Don’t avoid the puddles or mud swamps along way and practice jumping across the trails as you go
Remember to include stretching in your sessions; dynamic before your strength session and static after every session. You can change your days around to suit your schedule.
Listen to your body – if it is telling you something is hurting, don’t be afraid to take a day or two off (or more if you need it!).
Sounds simple but 5k or 10k when you’re wet and muddy can take a long time, so start to build your runs up; this will help you enjoy it rather than spending it with your back to the floor in agony with cramp.
What to do: Increase your weekly distance by 10 percent each week and avoid over or under doing it.
If you’re completely new to running, start with five minutes jogging followed by five minutes walking and work on increasing this to reduce the walking.getfit