The Star: March 01, 2018
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1<br />
A <strong>Star</strong> Media Event<br />
<strong>The</strong> <strong>Star</strong> Latest Christchurch news at www.star.kiwi<br />
Thursday <strong>March</strong> 1 2<strong>01</strong>8 29<br />
<strong>Star</strong> Media<br />
SUNDAY<br />
MARCH 18<br />
www.city2surf.co.nz<br />
CITY 2 SURF TRAINING PROGRAMME<br />
WEEK 8: 3 weeks to go<br />
You are now nearing the peak of your<br />
preparation. Congratulations if you<br />
are still following the programme and<br />
you have been able to do most of the<br />
sessions. This means that it is more<br />
likely that you will make it to the start<br />
line in good condition. If you have not<br />
been able to follow the programme or if<br />
you have only followed it half-heartedly<br />
you need to adjust your goals and be<br />
prepared to jog-walk the event all the<br />
way at an easy pace. You will get there<br />
but it will take a bit longer.<br />
Over the next couple of weeks, you<br />
need to become comfortable with your<br />
training pace. Get a good feel for it<br />
because that is the pace you will need<br />
to do for the event if you want to finish<br />
comfortably. If you go faster than your<br />
LEVEL THURS OR FRI SUN TUE WED<br />
Beginner 14KM<br />
jog/Run<br />
Intermediate<br />
14KM<br />
45mins jog continuously Z1-2 60min jog Z1-2 50min jog 75min jog Z1-2<br />
50 mins easy jog with 6x3 min<br />
Z2-3 alternated by 2min Z1 in the<br />
middle<br />
60min jog Z2 50min jog as per Thurs / Fri 75min jog Z1-2<br />
6KM Jog/Run 45min jog continuously 45min jog 50min walk or 30min jog 50 -60min jog<br />
6KM/ 14KM<br />
Walk<br />
6KM 25mins 14KM 70mins<br />
(warm up, then every 5mins<br />
walking at vigorous intensity<br />
between lamp posts)<br />
6KM 35mins<br />
14KM 70mins<br />
(both moderate<br />
intensity)<br />
6KM 70mins alternate,<br />
5mins easy 5mins mod<br />
14KM 120mins alternate, 5mins<br />
light,5mins mod<br />
training pace you risk injury or you will<br />
struggle over the last few kilometres.<br />
<strong>The</strong> weekend run is close to the time<br />
you will be on your feet on the day of<br />
the event. This is a key session. Try not<br />
to miss any of the sessions over the<br />
coming 2 weeks or do at least 3 sessions<br />
per week. If you do only 1 or 2 you might<br />
lose some of your hard gained fitness<br />
and be a little underprepared.<br />
6KM 30mins<br />
14KM 50mins<br />
(both light<br />
intensity)<br />
Free Training<br />
series night<br />
Join us 6th <strong>March</strong><br />
6.15pm!<br />
See city2surf.co.nz<br />
for more info<br />
TIP OF THE WEEK<br />
If your feet are sore and aching roll your feet<br />
over a frozen drink bottle after your run, it<br />
can do wonders. If your shoes are worn this is<br />
the time to replace them so you can still “run<br />
them in”. If the shoes feel good stick to the<br />
same brand and model. Most specialised sport<br />
shoe shops have personnel trained in advising<br />
people on the right shoe wear. You can also ask<br />
a podiatrist. SportsMed have a great team of<br />
experienced podiatrists who can help.<br />
On behalf of the team at Sportsmed<br />
(www.sportsmed.co.nz)<br />
Dr John Hellemans, Sportsmedicine<br />
Practitioner/Coach<br />
This programme and accompanying information are written as a<br />
guide only. If you are concerned about your health at any stage<br />
please undergo a health check with your GP.<br />
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