Hi Friend
I've set up a training account for you and added the first few weeks of training.
I've scheduled 3 runs and 3 strength sessions/week. I can juggle those sessions around during the week to suit if you need to change them - I wasn't sure what days you were at the gym or doing Pilates, so just email me if you'd prefer a different schedule. Ideally, you will do a long run on Sundays, as that's the day of the week most races are on, but Sat or Monday would be ok, or even Friday.
Training App Access
You will need to log in to the Members' Area of our website to view your training program, or you can download our free training app to your phone. We use the Training Tilt platform, so you will need to search on Training Tilt in your app store.
Your login details for the Hooked on Running members area are:
Username: arnikaniven@icloud.com
Password: ANHalf2025
When copying and pasting your password, be careful you don't include any spaces.
I have set you up to receive email notifications of your next 2 days' workouts between 5pm and 6pm every day.
Recording Your Training
Your mum mentioned she was going to organise a running watch for you. My preference for running watches is Garmin Forerunners. There are a few different models. The newer models are more expensive, and I guess do more, but you don't need anything too fancy. Most of them have features that you will never use - I just found out mine displays elevation and oxygen saturation levels - which did come in handy trekking in Nepal at high altitude, but it took me 3 years to use those features!
Most of my runners prefer Garmin to Apple watches for running- one reason is the Apple watch battery tends to run down quickly.
Until you get a watch, you can use Strava on your phone to record your training - if you are happy to run with your phone.
You will need to create a free Strava Account.
Go to Strava.com and create a FREE account. YOU DO NOT NEED A PAID ACCOUNT
Click on the drop down box on the top right of screen next to your name and click on Settings
On the left hand menu, click on Privacy Controls, and set your privacy so that ONLY followers can see your activities and your profile. You can deny or allow requests to follow you, so that you can control who can see your activities. I will need to follow you to see your workout data.
You can download the Strava mobile app from your app store.
Remember to start recording your run, and to stop when you have finished!
Connect Strava to Hooked on Running
Log into your Hooked on Running Training Tilt account
On the top right of the screen, click on the drop down box beside your name.
Click on Settings
Scroll down to connections, and connect to Strava
Let me know if you get a running watch and we can get it sorted for that to upload automatically from your watch.
Training Plan
For your 10k on the 22nd June, the most important thing is to develop your aerobic energy system. To do this I need to get you to be running for longer, for at least one run each week. Based on your 3k time of 5 minutes per km, I'd like all your easy running to be done at around 6:15-6:30 mins per km pace. This will seem very slow to start with. You will actually get more aerobic benefit, and put less stress on your body if you can run most of your training runs at an easy pace. And for most people, that easy pace is a lot easier than they think it is! You should be able to hold a conversation at this pace. If you are running on your own, you should be able to belt out the chorus of your favourite song without too many problems.
The plan is to have you run an easy 10k 2 weeks before your race - which should take you around 65 minutes. On race day, you'll run faster than that (under 60 minutes I would think) as long as our training is consistent.
That is definitely enough information for now!
Please get in touch if you need any help at all. The more information I have about your training, the better I can help you. You can email me any time.
Regards
Kirsten
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Kirsten Todd
0423 191 854
