The Star: February 13, 2020
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18 <strong>The</strong> <strong>Star</strong> Thursday <strong>February</strong> <strong>13</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 fIve: Look up and accept the challenge<br />
<strong>The</strong> training programme will stay the same this week as last week but may I suggest that you go and explore the geographical<br />
options you have for your training. This means not only exploring your own neighbourhood but also venturing to places like<br />
the Burwood Plantation, the beach or the Port Hills. Of course it takes a bit more time as you need transport so the weekend<br />
might be the best time to do this. <strong>The</strong> best surface to run on is soft, like grass, sand or gravel; it is easier on the legs so try and<br />
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<br />
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<br />
out and back for as far as you can comfortably go. Once you have mastered this track you can venture beyond anywhere in the<br />
port hills. Jogging on the Port Hills walking tracks takes a bit of concentration as the terrain underfoot can be uneven. Walking<br />
or jogging and running uphill will automatically increase the intensity a fraction because you use larger muscle groups. It is a<br />
type of endurance training which will accelerate your strength and fitness with incredible views of our beautiful city as an extra<br />
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<br />
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<br />
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<br />
an attractive option for a workout. <strong>The</strong> soft sand will add an extra dimension and help the strength development. On hot days go<br />
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<br />
in the crown as far as parks go with lots of variety and enough options never to have to do the same route.<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 />
20 min<br />
Jog<br />
30-40 min<br />
Easy Jog<br />
20 min<br />
Jog<br />
6km 25 min (light)<br />
4km 50 min (light)<br />
30 min<br />
Jog<br />
40-50 min<br />
with 3x3 min Z2<br />
alternated by 2min Z1<br />
30 min<br />
Jog 14 min x 2<br />
Walk 2 min x 1<br />
6km 25 min (mod)<br />
14km 40 min (mod)<br />
60 min<br />
Brisk Walk<br />
30-40 min<br />
Easy Jog<br />
45 min<br />
Walk<br />
6km 30 min (mod)<br />
14km 75 min (mod)<br />
42min<br />
Jog 20 min x 2<br />
Walk 2 min x 1<br />
70 min<br />
Easy Jog<br />
40 min<br />
Jog 9 min x 4<br />
Walk 1 min x4<br />
6km 60min<br />
4km 100min<br />
(alternate 5 min light/mod)<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 />
Comfort during your training session will<br />
greatly add to your enjoyment. Small issues<br />
like shoes which do not quite fit, wrongly<br />
sized, insufficient or too much clothing can<br />
all have big consequences like blisters, cold<br />
exposure, heatstroke or chaffing issues. In<br />
a previous article I have already mentioned<br />
the importance of well-fitting shoes but the<br />
same applies to your running shorts and<br />
top. For women there are special sports<br />
bra’s to add to comfort and males can<br />
prevent the much maligned “nipple rash”<br />
with preventative taping over the affected<br />
areas.<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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