The Star: February 08, 2018

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32 Thursday February 8 2018 Latest Christchurch news at www.star.kiwi The Star FREE TRAINING SERIES February 6th, 13th, 20th, 27th March 6th, 13th South Hagley Park (by the netball courts) Meet at 6.15pm, run at 6.30pm Free entry, all welcome Are you up for it? city2surf.co.nz
1 A Star Media Event The Star Latest Christchurch news at www.star.kiwi Thursday February 8 2018 33 Star Media SUNDAY MARCH 18 www.city2surf.co.nz CITY 2 SURF TRAINING PROGRAMME WEEK 5: Look up and accept the challenge The training programme will stay the same this week as last week but may I suggest that you go and explore the geographical options you have for your training. This means not only exploring your own neighbourhood but also venturing to places like the Burwood Plantation, the beach or the Port Hills. Of course it takes a bit more time as you need transport so the weekend might be the best time to do this. The best surface to run on is soft, like grass, sand or gravel; it is easier on the legs so try and do the majority of your sessions on these types of surfaces if possible. If you have time, venture into the Port Hills. A good place to start is the track which runs between the sign of the Takeha and the sign of the Kiwi. This is a gradual incline which you can do out and back for as far as you can comfortably go. Once you have mastered this track you can venture beyond anywhere in the port hills. Jogging on the Port Hills walking tracks takes a bit of concentration as the terrain underfoot can be uneven. LEVEL THURS OR FRI SUN TUE WED Beginner 14KM jog/Run Intermediate 14KM 6KM Jog/Run 6KM/ 14KM Walk 20min jog continuously 30-40min easy jog with 3x2min Z2 alternated by 2min Z1 in the middle 20min jog continuously 6KM 25mins 14KM 50mins (both light) 30min jog/2min walk/14min jog) 40-50min easy jog 30min (14min jog/2min walk/14min jog) 6KM 25mins 14KM 40mins (both mod) 60min brisk walk or 30min slow jog 30-40 min easy jog 45min walk or 20min jog 6KM 30mins 14KM 60mins (both mod) Walking or jogging and running uphill will automatically increase the intensity a fraction because you use larger muscle groups. It is a type of endurance training which will accelerate your strength and fitness with incredible views of our beautiful city as an extra bonus. Going up, take small steps and take your time so you stay mainly in zone 1 and 2. Remember that zone 1 is perceived as an easy effort which you can maintain for very long periods of time. In zone 2 you will get slightly puffed but you can still have a conversation. Initially take it easy on the downhill. It can be hard on the legs, so go careful. At this time of the year the beach is also an attractive option for a workout. The soft sand will add an extra dimension and help the strength development. On hot days go for the forest or parks as the shade provided by the trees will protect you from the blazing sun. Hagley Park is of course the jewel in the crown as far as parks go with lots of variety and enough options never to have to do the same route. 40min (9min jog/1min walk) x4 60min easy jog 40min (9min jog/1min walk) x 4 6KM 50mins 14KM 100mins (alternate 5mins easy, 5mins mod) Free Training series night – Feb 13th Join us 6.15pm! See city2surf. co.nz for more info 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 Comfort during your training session will greatly add to your enjoyment. Small issues like shoes which do not quite fit, wrongly sized, insufficient or too much clothing can all have big consequences like blisters, cold exposure, heatstroke or chaffing issues. In a previous article I have already mentioned the importance of well-fitting shoes but the same applies to your running shorts and top. For women there are special sports bra’s to add to comfort and males can prevent the much maligned “nipple rash” with preventative taping over the affected areas. On behalf of the team at Sportsmed (www.sportsmed.co.nz) Dr John Hellemans, Sportsmedicine Practitioner/Coach A RUN TO REMEMBER Brought to you by: Proudly supporting: REGISTER NOW Saturday 24 Feb Victoria Park www.runtoremember.co.nz SINGAPORE AIRLINES BRAND GUIDELINES SUMMARY Proud Sponsors
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The Star: February 08, 2018

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