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pictures of Sawston Fun Run 2009
Pictures of the 2009 event

click here for a larger map

DONATIONS

If you would like to make a personal or company donation please make your cheque payable to:-

Sawston Fun Run Appeal

and send it to:-
Sawston Fun Run,
Sawston Village College,
New Road,
Sawston,
Cambridge.
CB22 3BP.

Thank you for your support. You could make a difference.

The largest community fund-raising event of it's type in South Cambridgeshire.

Training Tips

*The training runs are based on a minimum of 3 training sessions per week for 5 weeks

WARNING - YOU MUST NOT PROGRESS UNTIL READY


GOOD LUCK

THE BEGINNER - To complete the run in less than one hour.

PROGRESSIONS

  1. 10 minutes - jog for 4 minutes, walk for one minute - repeat.
  2. 10 minutes - jog for 4½ minutes, walk for ½ minute - repeat.
  3. 10 minutes - jog for the full 10 minutes.
  4. 15 minutes - jog for 5 minutes, walk for 3 minutes, jog for 7 minutes.
  5. 15 minutes - jog for 15 minutes.
  6. 20 minutes - jog for 8 minutes, walk for 2 minutes, jog for 10 minutes.
  7. 20 minutes - jog for 20 minutes.
  8. 3 miles       - jog and walk 3 miles in 36 minutes.
  9. 3 miles       - jog 3 miles in 30 minutes.
  10. 4 miles       - jog and walk 4 miles in 50 minutes.
  11. 4 miles       - jog 4 miles in 40 minutes.
  12. 5 miles       - jog and walk 5 miles in 70 minutes.
  13. 5 miles       - jog 5 miles in 65 minutes.
  14. 5 miles       - slow jog for 45 minutes - speed up for remainder.
  15. 5 miles       - try to run each mile in 12 minutes.

THE MORE EXPERIENCED RUNNER - To complete the run in less than 40 minutes.

PROGRESSIONS

  1. 8 minutes - run 1 mile in 8 minutes.
  2. 15 minutes - steady jog for 15 minutes.
  3. 20 minutes - steady jog for 20 minutes.
  4. 30 minutes - steady jog for 30 minutes.

* YOU ARE NOW READY TO START TURNAROUND RUNS*

  1. 29 minutes - jog steadily for 15 minutes - turnaround back in 14 minutes.
  2. 28 minutes - jog steadily for 15 minutes - turnaround back in 13 minutes.
  3. 40 minutes - jog steadily for 20 minutes - turnaround back in 20 minutes.
  4. 39 minutes - jog steadily for 20 minutes - turnaround back in 19 minutes.
  5. 38 minutes - jog steadily for 20 minutes - turnaround back in 18 minutes.

*NOW MEASURE A 5 MILE COURSE*

  1. 45 minutes - jog steadily trying to cover each mile in 9 minutes.
  2. 42 minutes - jog steadily to do 3 miles in 24 minutes and the final 2 miles in 18 minutes.
  3. 40 minutes - jog steadily to complete each mile in 8 minutes
The race will start for everyone at 10.30am - only walkers or those in wheel-chairs will be allowed to start at 10.20a.m. Please arrive no later than 9.45am
PLEASE ENCOURAGE YOUR FRIENDS, FAMILY AND COLLEAGUES TO ENTER

Supported by
Adams Harrison Solicitors: Budgens Sawston:
Excell Voice & Data Specialists: Morgan Ashurst:
Kall Kwik Cambridge: Spicers Ltd: Vindis Sawston:
Sawston Parish Council: Sawston Village College