The Star: January 23, 2020
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26 <strong>The</strong> <strong>Star</strong> Thursday <strong>January</strong> <strong>23</strong> <strong>2020</strong><br />
TraInInG ProGraMMe<br />
Sunday 22 March<br />
14km, 6km Community Fun Run Event<br />
#Areyouupforit? www.city2surf.co.nz<br />
weeK Two: <strong>Star</strong>ting out<br />
In week 2 you will extend the time of your sessions by a fraction. <strong>The</strong> challenge is to keep the intensity controlled.<br />
<strong>The</strong>re is no need to get really puffed and tired. Remember the talk test. If you exercise with others the talk test comes<br />
automatically. If it is just you, talk to yourself but perhaps not too loud!….We can divide what we call the submaximal<br />
pace up in 3 zones.<br />
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<br />
you spent most of your time in as it will give you some initial conditioning without the risk of soreness or muscle<br />
strain<br />
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<br />
can still form sentences without having to take an extra breath<br />
3. Moderately hard: this is the pace where you need that extra breath to finish your sentence. You can still talk<br />
and jog at the same time but it becomes more laborious so you tend to shut up and concentrate more on your<br />
rhythm and holding your pace<br />
LeveL Monday wedneSday ThurSday SaTurday<br />
Beginner<br />
14km Jog/run<br />
Intermediate<br />
14km<br />
Jog/run<br />
6km<br />
walk<br />
6km/14km<br />
30 min<br />
Walk 3 min x 6<br />
Jog 2 min x 6<br />
30 min<br />
Easy jog<br />
20 min<br />
Walk 2 min x 4<br />
Jog 3 min x 4<br />
6km 14 min (light)<br />
4km 40 min (light)<br />
40 min<br />
Walk 4 min x 8<br />
Jog 2 min x 8<br />
40 min<br />
Easy Jog<br />
30 min<br />
Walk 2 min x 6<br />
Jog 3 min x 6<br />
6km 15 min (mod)<br />
14km 30 min (light)<br />
40-45 min<br />
Walk<br />
20 min<br />
Easy Jog<br />
40 min<br />
Walk<br />
6km 20 min (mod)<br />
14km 40 min (light)<br />
45min<br />
Walk 3 min x 9<br />
Run 2 min x 9<br />
55 min<br />
Easy Jog<br />
30 min<br />
Walk 2 min<br />
Run 3 min x6<br />
6km 30min (light)<br />
4km 60min (light)<br />
To achieve this goal<br />
you need to develop<br />
some awareness around<br />
the basic requirements<br />
of exercising for health<br />
and fitness. First and<br />
foremost this has to do<br />
with 3 key principles:<br />
1. How often do you train? To<br />
improve your level of health and<br />
fitness you will need to aim for 4<br />
sessions per week. 2 or 3 sessions per<br />
week will only maintain what you have and 1<br />
session per week is definitely not sufficient.<br />
2. How long are your sessions? <strong>The</strong><br />
duration of your sessions will generally<br />
build towards between 30 and 50 minutes<br />
with one longer session of 60-80 minutes.<br />
3. What is the right intensity to train at?<br />
<strong>The</strong> good thing about the programme<br />
is that all your runs will be done at<br />
submaximal pace, also called conversation<br />
pace. That means a pace where you can still<br />
talk. If you can’t talk you are going too fast<br />
and you are likely to come to a grinding halt<br />
sooner or later.<br />
This programme and accompanying information are written<br />
as a guide only. If you are concerned about your health at<br />
any stage please undergo a health check with your GP.<br />
TIP oF <strong>The</strong> weeK<br />
Make sure you have comfortable<br />
footwear. This will help your<br />
enjoyment and prevent injury. <strong>The</strong>re<br />
are a few specialised sport shoe wear<br />
shops in Christchurch where the sales<br />
people are trained in assisting you<br />
to make the right choice. Comfort<br />
is an important part of your choice<br />
and only you can feel that. If you have<br />
issues with your feet you might decide<br />
to consult a podiatrist to get more<br />
professional advice regarding the best<br />
footwear for you.<br />
on behalf of the team at SportsMed<br />
www.sportsmed.co.nz<br />
dr John hellemans, SportsMedicine<br />
Practitioner/coach<br />
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