The Star: February 08, 2018

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
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