The Star: January 11, 2018

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30 Thursday January 11 2018 Latest Christchurch news at www.star.kiwi The Star A Star Media Event Star Media Sunday 18 March #Areyouupforit? EntEr NOW! Entry $25 (children 10 and under free) Available online now from city2surf.co.nz or at these outlets from 1st February
1 A Star Media Event The Star Latest Christchurch news at www.star.kiwi Thursday January 11 2018 31 Star Media SUNDAY MARCH 18 www.city2surf.co.nz CITY 2 SURF TRAINING PROGRAMME Congratulations on making your decision to enter the Star Media City to Surf! No doubt, the first hint of panic will have set in as your thoughts turn to ‘how are you going to prepare yourself for this challenge?’ And that is probably why you are now reading this article. This is going to be as close to employing your own personal coach as you can get….and, it is all for free. We are presenting two 10 week programmes to you. The first one is for beginners and Star Media 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 a period of time. The second programme is aimed at people who are already 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. WEEK ONE: Starting out LEVEL THURS OR FRI SUN TUE WED Beginner 14KM jog/Run Intermediate 14KM 6KM Jog/Run 6KM/ 14KM Walk 20min (walk 4min/jog 1 min x4) 30min (Walk 4min/jog 1min x5) 20min (3min walk/2min jog) x 4 6KM 14min 14KM 40min (both light) 30min (Walk 4min/jog 1 min) x4 40-40min Walk 30min (3min walk/2min run) x4 30min easy jog 20 min easy jog 40-50min easy jog 30min (2min walk/2min jog) x 6 6KM 15min (mod) 14KM 40min (light) 40min walk 6KM 20min (mod) 14KM 40min (light) 30min (3min walk/2min run) x 6 6KM 30min 14KM 60min (both light) 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 A Star Media Event Star Media SINGAPORE AIRLINES BRAND GUIDELINES SUMMARY Proud Sponsors
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The Star: January 11, 2018

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