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Turn up the heat in weeks five to eight for the Abbots Tough Ten

 Published on: 18th July 2019   |   By: Alex Pearson   |   Category: Uncategorized

I hope you have started your training for the Abbots Langley Tough Ten, I’ve been out running every other day to get myself in shape and I feel the difference already. 

For the next four weeks the distance and tempo will increase, and you may start to notice some aches and pains coming through. They should pass after a couple of days.

First spend week five completing 10 minute runs with a two minute rest in between. By week six comes around, you should be able to start adding an extra five minutes to your running time either side of your two minute break. For those that feel they are more advanced perhaps doubling your running and rest time will be for beneficial. 

In week seven its time to kick out those rests and try continuous running for 20 to 30 minutes. You will also need to start practising running on a steep incline so you can tackle Gallows Hill without stopping. Try a 10 minute easy warm up or light jogging before running quickly for 30 to 60 seconds up a hill then walk back recovery. Try this five times, then a 10 minute warm down. 

In week eight try running for 30 minutes or longer. If that’s not possible for you, continue week fives process until you feel comfortable long distance running without stopping. Remember, recovery is key.

This year’s annual curry night will be held at the Abbots Tandoori on Monday, September 23 and tickets will soon be available. The committee would like to thanks to the generosity of Shah and Khalil, tickets cost £15. The meal will be followed by a quiz and raffle.

The money you raise for local causes goes a long way. Abbots Langley Tough Ten committee have funded another defibrillator for the local community.

Last month Alison Warner, with new committee members Matthew Holt, Fiona Packman, Lucy Packman, Bridget and John Brown (pictured) saw the fitting of the defibrillator to the Abbots Langley Police Station which is convenient for everyone.

Read next month’s issue to read weeks nine to 12, the final stage before the Tough Ten on October 6.

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