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“For me, a day without training is like a day without eating”
Haile Gebrselassie
Click here to support the official fundraising campaign
for the 2023 Sofi Malt Great Ethiopian Run International 10km.
This year we are aiming to raise over 2 million Birr for our beneficiaries!
For the past 22 years, organizations have registered groups for the international 10km.
This year we are inviting those groups who can’t make it to Addis Ababa in person
to run the race virtually and raise money for good causes.
Groups of ten or more runners are being offered a discounted rate of £20 per entrant. Additional postage fee of £30 for a group of 20 or less using one address and £50 for a group of over 20 using one address.
All registrants will receive a race t-shirt and race medal!
All participants who register for the virtual run
and complete the 10km distance
will receive a race t-shirt and a race medal.
After have registered, please download the Strava app, register your account (for free), and join our running group Great Ethiopian Run – Virtual Run.
If you prefer not to use an app, we ask you to do a screen-save of your running watch with your saved time and distance and send this to virtualrun@ethiopianrun.org
The results of those in the group will be posted on the Great Ethiopian Run website.
You can also see live updated results on the ‘Leaderboard’ as runs are completed.
Please note that the deadline for registering for the virtual run
is Friday 10th November 2023. You must register before 7 October if you want to receive your race t-shirt before race week.
Week 6
Athlete Haile’s – Respected advice
My main advice at this point is: start your training now! It doesn’t matter how you train. I run in the forest and also train in the gym. For you, it may be different. But whether it’s running or gym training, whether it’s morning or evening, what counts is a good routine. And for this you need discipline! And one final thing: if you’re new to training, start gently!
Training suggestion: Walk for 20-30 minutes every other day.
Week 5
HAILE – Respected advice
Last week I said: start your training gently. Now my advice is: build up gradually. In other words, step by step. I always say: don’t rush training! It takes time to build fitness. Remember what I said last week: routine and discipline are everything!
Training suggestion: Walk 10 minutes – jog 2 minutes – walk 5 minutes – jog 2 minutes – walk 5 minutes
Do the session above twice this week. The third session should be a 20-30 minute walk.
Week 4
HAILE – Respected advice
This week, let me advise something a bit different. We call it interval training. The idea is: you push hard and then have a short
recovery, and then you repeat this. This is a great way of increasing your fitness. It’s also a nice change from just running at one pace.
Training suggestion:
Session 1: Walk 5minutes – jog 1 minute – walk 1 minute (repeat 5x) – walk 5 minutes
Session 2: Walk 5 minutes – – jog 5 minutes – walk 5 minutes – jog 5 minutes – walk 5 minutes
Session 3: repeat session 1
Session 4: Walk 10 minutes – jog 4 minutes – walk 2 minutes – – jog 4 minutes – walk 2 minutes
Week 3
HAILE – Respected advice
Practice running uphill! You can do this on a treadmill in a gym by changing the gradient. It’s even better if you can run up hills outside. Find a good hill, which is not too steep and with a good running surface. Run up it (for about a minute) and then walk down. Repeat this six times. Hard work – but great for your fitness!
Training suggestion:
Session 1: Walk 5 minutes – jog 2 minutes – rest – hill session (as above) – walk 10 minutes
Session 2: Walk 3 minutes – – jog 3 minutes – (repeat 4 times) – walk 5 minutes
Session 3: repeat session 1
Session 4: Walk 3 minutes – – jog 5 minutes – (repeat 3 times) – walk 5 minutes
Week 2
HAILE – Respected advice
This is the final week of hard training – leaving it until next week will be too late. So this week test yourself! As a test, you could try timing yourself over 2km. Then have a short recovery. Then run another 2km followed by another short recovery. One final bit of advice: eat well and stay healthy!
Training suggestion:
Session 1: Walk 5 minutes – test yourself over 2km (and repeat, as above) – walk 5 minutes
Session 2: Walk 3 minutes – – jog 3 minutes – (repeat 4 times) – walk 5 minutes
Session 3: Walk 5 minutes – jog 1 minute – walk 1 minute (repeat 8x) – walk 5 minutes
Session 4: Walk 10 minutes – – jog 10 minutes – (repeat 3 times)
Final week
HAILE – Respected advice
This week my advice is: don’t do too much! So: keep training, but gentle training is now better than hard training! Think about the race. Yes, lots of participants! – and they will help you get around. Also, you need energy and determination. Check you know the course, and don’t start too fast!
Training suggestion:
Session 1: Walk 2 minutes – jog 8 minutes – walk 2 minutes – jog 8 minutes – walk 2 minutes
Session 2: Walk 10 minutes – jog 4 minutes – walk 2 minutes – (repeat 3 times) – walk 2 minutes
When can I do my run virtually?
You can complete your run anytime from Monday 13th to Sunday 19th November 2023.
When will I receive my race t-shirt and medal?
If you are from the UK and you register before 10 October, you will receive your race t-shirt before 13th November and your medal after Sunday 19th November. If you live outside the UK, you will receive your t-shirt and medal after Sunday 19th November.
Do I need to wear a race number to complete my virtual run?
All participants will receive a downloadable bib number before your run. If you wish, you can print off your number and wear it.
Where should I do my run?
You should choose your own route. Make sure that your route is safe and the correct distance. Look for a loop that is close to your home. Check how long it will take you, how fast you want to finish.
Please note that any Virtual Run participants who live in Addis Ababa are prohibited from using any part of the 2023 Sofi Malt Great Ethiopian Run International 10km course if they choose to do their run on race day. Thank you for your understanding.
How can I prove that I have done my run?
We ask you to download the Strava app and join the Great Ethiopian Run Strava Group. Then upload your run to the group. following the instructions below. If you use a different app, please send a screenshot of your activity via virtualrun@ethiopianrun.org
Can I fundraise for the official charity?
We would be very happy if you are able to raise funds for our nominated beneficiaries. Further details can be found on our website.
Go Green 2022-23 Plan
ACTION 1: WE WILL MINIMISE CARBON EMISSIONS
We are promoting “3km of walking per day” to get us all to think more about walking in place of making short car journeys.
We encourage participants living in close proximity (3km radius) to race venue to walk to and back from race venue on race day.
We are also encouraging our participants to use public transport and shared car transport for arriving at and returning from the race.
We will deploy electric cars to lead the elite race.
ACTION 2: WE WILL RECYCLE WHEREVER POSSIBLE
As in the past year’s race, we have used recyclable (eco-friendly) materials in the production of our race t-shirts & goody bags. We have continued our partnership with PETCO to collect and recycle all plastic bottles and other rubbish consumed and produced on race day.
ACTION 3: WE WILL ENCOURAGE DISPOSAL OF RUBBISH
Rubbish bins will be placed along the race course every 250m.
We’ll also put more portable toilets on race course
ACTION 4: WE WILL USE LESS PLASTIC
This year we are using a lighter water bottle for participants to make it easier for recycling. Our goody bag is also made of a non-plastic material which can be reused for shopping by participants.
ACTION 5: WE WILL USE LESS PAPER
We no longer use paper for registering participants. All registration has been done electronically.
Participants also receive their race magazine electronically in place of printed magazines.
We use more e-posters, e-fliers, e-invites
Re-use scrap papers for internal communication purposes
We put a disclaimer: “think about the environment before you print this email” on all our electronic communications as a reminder to our stakeholders.
ACTION 6: WE WILL WORK TO CREATE AWARENESS ABOUT ENVIRONMENT
Putting Go Green logo on every promotional materials
Scheduled (weekly/monthly) posts on social media about environment and GER’s Go Green 5 strands
Run social media campaigns to Teach/Train/Encourage people not to throw rubbish in their day to day activities
We invite all our participants and stakeholders to join us in this campaign and to contribute positively to the sustainability of our environment.
