The Star: January 12, 2017

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plete and attach to clothing bag for 34 Thursday January 12 2017 follow us on facebook.com/riseupchristchurch 14km 6km The Star name signed 2017 14km 6km 19 March 2017 This emergency contact number 2017 sticker is valid for entry into either distance. Must be worn during the event, to claim prizes, and for free entry into Ferrymead Heritage Park. OFFICIAL ENTRY NUMBER: This Moving with you for 43 years! existing medical condition 19name th March 2017 • Prize Giving Ferrymead emergency Park. signed contact number existing medical condition 19 th March 2017 • Prize Giving Ferrymead Park. dist to c Ferr OF ENTRIES NOW OPEN! $20 Early bird available online A Star Media Event Are you up for it? The Star Photo Archive: 1983 city2surf.co.nz
1 Complete and attach to clothing bag for free clothing transport from start to finish. Complete and attach to clothing bag for free clothing transport from start to finish. Name: ______________________ ______________________ Email: ______________________ ______________________ Phone:______________________ Phone:______________________ The Star 14km follow us on facebook.com/riseupchristchurch 6km Thursday January 12 2017 35 2017 This This Congratulations on making your decision to enter the City to Surf! WEEK ONE: Starting out LEVEL WED FRI SUN MON OR TUE Beginner 14km Jog Run Intermediate 14km 6km walkers/ runners 20 min (Walk 4 min/ jog 1 min x5 30 min (Walk 4 min/ jog 1 min x5 20 min walk or 20min easy jog or walk 4 min/ jog 1 min X4 20 min (Walk 4 min/ jog 1 min) x4 30 min easy jog 20 min walk or 20 min easy jog or walk 4 min/ jog min X4 30-40 min Walk 20 min easy jog 30min walk or 15min easy jog or 30 min walk WELCOME TO THE PROGRAMME! WEEK ONE 30 min (3 min Walk/ 2 min Run) x4 40 min easy jog 20 min walk or 20 min easy jog or walk 3 min/ jog 2 min X4 Continuing from our success last year, well known Christchurch sports medicine practitioner and endurance coach Dr John Hellemans will provide the training programme for the City to Surf event. John is one of the hugely experienced team of sports doctors working at SportsMed. John has coached elite tri-athletes and has extensive experience with exercise programmes for fitness and health. If you have any queries about the programme you can contact him at jhellemans@sportsmed.co.nz SUNDAY MARCH 19 14km 9am, 6km 10am www.city2surf.co.nz CITY 2 SURF TRAINING PROGRAMME sticker sticker is is valid valid for for entry entry into into either either name name emergency emergency distance. distance. Must Must be be worn worn during during the the event, event, No doubt, the first hint of panic will have set in as your thoughts turn to ‘how are you going to prepare contact contact number number to to claim claim prizes, prizes, and and for for free free entry entry into into yourself for this challenge?’ And that is probably why you are now reading this article. This is going to be Ferrymead Ferrymead Heritage Heritage Park. Park. as close to employing your own personal coach as you can get….and, it is all for free. We are signed signed existing existing OFFICIAL OFFICIAL presenting ENTRY ENTRY NUMBER: NUMBER: two 10 week programmes to you. The first medical medical one is condition condition for beginners and City to Surf first timers. You consider yourself unfit, probably carry a bit too much around the hips and waist and you have not played sport for 19 a period th March of time. The 2017 second • programme Prize is Giving aimed at people Ferrymead who are already Park. dabbling in fitness and have some experience with jogging or running. For both groups the main goal will be to finish the event, enjoy the experience but above all use the 10 week programme as a means to to improve your overall health, fitness and quality of life. To achieve this goal you need to develop some awareness around the basic requirements of exercising for health and fitness. First and foremost this has to do with 3 key principles: 1. How often do you train? To improve your level of health and fitness you will need to aim for 4 sessions per week. 2 or 3 sessions per week will only maintain what you have and 1 session per week is definitely not sufficient. 2. How long are your sessions? The duration of your sessions will generally build towards between 30 and 50 minutes with one longer session of 60-80 minutes. 3. What is the right intensity to train at? The good thing about the programme is that all your runs will be done at submaximal pace, also called conversation pace. That means a pace where you can still talk. If you can’t talk you are going too fast and you are likely to come to a grinding halt sooner or later. This programme and accompanying information are written as a guide only. If you are concerned about your health at any stage please undergo a health check with your GP. TIP OF THE WEEK If you have never run or jogged before, we recommended that you alternate brisk walking with jogging as indicated in the schedule. Be aware that jogging is different from running. When jogging, you go at a pace which is only a fraction faster than a brisk walk, your feet stay close to the ground and the rhythm is that of a slow dance. This is a technique, once mastered, which will enable you to jog for longer periods of time (for example, the whole 14 km distance…. ) On behalf of the team at SportsMed ( www.sportsmed.co.nz): Dr John Hellemans, SportsMedicine Practitioner/Coach SINGAPORE AIRLINES BRAND GUIDELINES SUMMARY Proud Sponsors
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The Star: January 12, 2017

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