The Star: January 12, 2017

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