Sponsor for run
Running is a great way to increase our fitness levels and boost our immune system. We appreciate when runs/marathons are conducted for a good cause and we will sponsor interested associates to participate in various runs that are organized in the city.
Interested associates may register the details in the “Run for a Cause” form available on our intranet portal.
HR Team will share the information of various marathons happening in the city and sponsor the associates for the run.
Here's your Training Schedule for the 10k
It took me nearly a decade to convince myself to attempt the 10k. As a beginner, I understand how normal it is to have a series of questions, doubts and anxieties before the big run. The most common doubt that might most naturally erupt is whether you have the stamina to finish or what is the right way to train prior to the run to keep you at your desired pace throughout. Here's a schedule that you can opt to follow in order to build yourself up and prepare for your first 10K.
Training Schedule - Beginner Level
Cross training/Rest: On rest day, you can opt to do a few light cross-training exercises such as cycling, swimming, aqua jogging and elliptical
Strength training is also important to prevent yourself from injury but don’t lift any weights. Here are few exercises that you can try at home.
Cross training/Rest: On rest day, you can opt to do a few light cross-training exercises such as cycling, swimming, aqua jogging and elliptical
Strength training is also important to prevent yourself from injury but don’t lift any weights. Here are few exercises that you can try at home.
• Squat each set (do two sets)
• 15 heel raises each set (do two sets)
• 10 lunges on each leg
• Front plank (hold for 20 Sec)
• Side plank (hold for 20 Sec)
• Bicycle Crunch
Long Runs
Try to run longer distances, it will improve your stamina and help your body to adapt for 10K running. Try to build your speed over the course of each long run but don’t go way beyond your comfortable pace. Your easy run should be done at a normal pace.
Now that you have a schedule, it's important to follow it every day and remain stress-free about not just conquering the distance but conquering it well.
Sourece: Decathlon
