Organised by Rotary Club of Sawston District


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.
CB2 4BP.

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

Sawston Fun Run

Training Tips

sawston fun run map

The course, starting and finishing on grass at Sawston Village College, is flat and is approximately 5 miles around the streets of Sawston.
Beginners - Aim to finish in under an hour.
More experienced - Aim to finish in less than 40 minutes.

* Based on a minimum of 3 sessions per week for 5 weeks

WARNING - YOU MUST NOT PROGRESS UNTIL READY

BEGINNERS - 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. 4 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.

MORE EXPERIENCED RUNNERS - 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*
5. 29 minutes - jog steadily for 15 minutes - turnaround back in 14 minutes.
6. 28 minutes - jog steadily for 15 minutes - turnaround back in 13 minutes.
7. 40 minutes - jog steadily for 20 minutes - turnaround back in 20 minutes.
8. 39 minutes - jog steadily for 20 minutes - turnaround back in 19 minutes.
9. 38 minutes - jog steadily for 20 minutes - turnaround back in 18 minutes.

*NOW MEASURE A 5 MILE COURSE*

10. 45 minutes - jog steadily trying to cover each mile in 9 minutes.
11. 42 minutes - jog steadily to do 3 miles in 24 minutes and the final 2 miles in 18 minutes.
12. 40 minutes - jog steadily to complete each mile in 8 minutes.