Training for a First 10 km Charity Run

The task

Your friend Marcus has signed up for a 10-kilometre charity run in Halifax in three months. He has never run more than a few blocks, and he works long hours at a desk. Advise Marcus on how he should prepare for the event.

• Read the task, prepare during the preparation time, then speak aloud for the speaking time.
• This is an original practice question written in a CELPIP-style format. It is not a real test question.
• The CLB level of each model answer was reviewed by a TESOL-certified instructor. It is not an official CELPIP score. This practice material is not affiliated with or endorsed by Paragon Testing Enterprises.
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Preparation

30 seconds

Speaking time

90 seconds

Question

4 of 10

Marcus, wow, a 10K! That's great. But three months is not so long, you have to start slow. Don't try to run ten kilometres in the first week, your knees will hurt. My friend did this, she can't walk for two days after. So start with walking and running together. Like, run one minute, walk two minutes. Run, walk, run, walk. Every week a little more running. Three times in a week, not every day, because the body needs, needs rest. Shoes are very important. Buy good shoes, real running shoes, in the store they can help you to choose. You sit all day in the office, right? So do some stretching in the evening, it's good for your back and legs. Oh and maybe see your doctor before, just to check. It's more easy with a friend. If you want, we can run together on Saturday morning. What do you think?

Why this answer works

• Practical, relevant tips (run-walk, rest, shoes, stretching) with simple reasons, but some links are missing ("Every week a little more running.") and the doctor check is added late, out of order.
• Everyday vocabulary with varied slips ("she can't walk for two days after", "three times in a week", "more easy") and a stumble ("the body needs, needs rest"), consistent with a CLB 7.
• Uses the desk-job detail from the prompt and ends with a simple question to Marcus.

Marcus, that's great news! Ten kilometres in three months is a realistic goal, as long as you start slowly. Here's what I'd suggest. Begin with a mix of walking and running. For example, in the first week, jog for one minute and walk for two, and repeat that for about twenty minutes. Do it three times a week, and each week jog a bit longer. The most common mistake is doing too much too soon, and that's how people hurt their knees. Next, buy a good pair of running shoes. Staff at a specialty store can help you choose the right ones for your feet. Also, because you sit at a desk all day, do some stretching in the evenings, especially for your hips and lower back. Before you start, it's a good idea to see your doctor for a quick checkup, since you haven't been very active. Finally, try to find someone to train with, because it's easier to stay motivated. I'd be happy to join you on Saturday mornings, too.

Why this answer works

• A clear training plan with one worked example ("jog for one minute and walk for two").
• Each tip has a simple reason, and "doing too much too soon" names the main risk.
• Plain, accurate vocabulary (checkup, lower back, stay motivated) and a friendly offer at the end.

Marcus, here's my honest take. Your biggest risk isn't fitness, it's enthusiasm. A lot of first-timers get hurt in week three because they felt great in week one, so my main advice is to train less than you want to. You could follow a free couch-to-10K app, or you could join a beginner clinic at a running store. I'd pick the clinic. The app's convenient, sure, but a coach watching you run will catch things like overstriding that an app never will, and you'll have people expecting you on Tuesday nights. Now, you're probably thinking you don't have time, with those long days at your desk. Fair enough, but three forty-minute sessions a week is plenty, and one of them can be on the weekend. Take a ten-minute walk at lunch too, because sitting for nine hours makes your hips stiff. If the clinic times don't work, go with the app, but promise me you'll take every rest day it gives you. Lots of people walk part of their first 10K, and that's completely fine.

Why this answer works

• Opens with a surprising claim ("Your biggest risk isn't fitness, it's enthusiasm") that drives all the advice that follows.
• Compares two options (an app or a clinic), picks one with reasons, answers his time objection and keeps the app as a fallback.
• Precise, natural wording ("first-timers", "overstriding", "Fair enough") and a reassuring final line rather than a stock offer.