The Star: January 24, 2019

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A Star Media Event
The Star Latest Christchurch news at www.star.kiwi
Thursday January 24 2019 31
2 CITY
Sunday
It’s our
Star Media
SUNDAY
45th
2SURF
24 MARCH March 18
14km, 6km Community Fun Run Event
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Anniversary Year!
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CITY 2 SURF TRAINING PROGRAMME
WEEK TWO: Starting out
In week 2 you will extend the time of your sessions by a fraction. The challenge is to keep the intensity
controlled. There is no need to get really puffed and tired. Remember the talk test. If you exercise with
others the talk test comes automatically. If it is just you, talk to yourself but perhaps not too loud!….We can
divide what we call the submaximal pace up in 3 zones.
1. Easy: this is a pace where you are not too puffed and the talk test is not even a test. At this stage this
is the zone you spent most of your time in as it will give you some initial conditioning without the risk of
soreness or muscle strain
2. Steady: this is slightly faster than easy; it can also be called a “firm” pace. It takes a bit more effort to
talk but you can still form sentences without having to take an extra breath
3. Moderately hard: this is the pace where you need that extra breath to finish your sentence. You can still
talk and jog at the same time but it becomes more laborious so you tend to shut up and concentrate more
on your rhythm and holding your pace
WEEK TWO:
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
x5)
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)
x6
30-40 min
easy jog
30min (2min
walk/2min jog)
x 6
6KM 15min
(mod) 14KM
30min (light)
40-45min Walk
30min (3min
walk/2min run)
x6
20 min easy jog 40-50min
easy jog
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
Make sure you have comfortable
footwear. This will help your enjoyment
and prevent injury. There are a few
specialised sport shoe wear shops in
Christchurch where the sales people are
trained in assisting you to make the right
choice. Comfort is an important part of
your choice and only you can feel that. If
you have issues with your feet you might
decide to consult a podiatrist to get more
professional advice regarding the best
footwear for you.
On behalf of the team at SportsMed
www.sportsmed.co.nz
Dr John Hellemans, SportsMedicine
Practitioner/Coach
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