The Star: February 16, 2023

24 The Star Thursday February 16 2023
SuNdAy 19 MARch
12km, 6km Community Fun Run Event
www.city2surf.co.nz
TRAINING PROGRAMME
weeK sIx: Taking the next step up
This week you are going to use the fitness
you have built up in the last 5 weeks. You should now
feel comfortable with the rhythm and technique of
the jogging movement and you can maintain this for
a longer period of time (this applies especially for the
beginners group). For the intermediate runners there is
a bit of pace change at the Wednesday run. Remember
the different training intensity zones?
Zone 1, easy: this is a pace whereby 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.
Zone 2, steady: this is slightly faster than easy; it can
also be called a “firm” pace. It takes a bit more effort to
LeveL monday wednesday Thursday saTurday
Beginner
12km Jog/run
Intermediate
12km
Jog/run
6km
walk
6km/12km
25 min
Jog
40 min
Easy Jog
30 min
Jog
6km 25 min
12km 60 min
40 min
Jog
40-50 min
Jog with 3x5 min Z2-Z3
with 2 min easy in between
35 min
Jog
6km 35 min (mod)
12km 90 min (mod)
talk but you can still form sentences without having to
take an extra breath.
Zone 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.
Zone 4 and 5 only apply to competitive runners and
are not recommended for beginners and recreational
runners. In these zones the oxygen supply does
not keep up with the oxygen demand so you get
really puffed to the extent that you cannot have a
conversation. This pace interferes with the enjoyment
of what you are doing and is not necessary if your main
goal is to finish the event rather then competing.
60 min
Brisk Walk
40 min
Jog
45 min
Brisk Walk
6km 60 min
12km 75 min
(alternate 5 min light/mod)
45min
Jog (have a walk rest
at halfway if needed)
75 min
Easy Jog
40 min
Jog
6km 60min
12km 90min
(alternate 5 min light/mod)
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 60-90 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
Many of you will be stretching vigorously
before and/or after your training session.
You do this because others are doing it
as well. There is not much evidence that a
conventional stretching routine prevents
injury or keeps you flexible. There is no
real need for stretching unless you have
a specific problem with particular muscle
groups and you have been advised by
a physiotherapist or doctor to stretch.
The most effective form of stretching for
flexibility is yoga, but you will have to do
it on a daily basis and for a minimum of 20
minutes and for most of us it will not make
us better runners.
on behalf of the team at sports Clinic
www.sportsclinic.co.nz
dr John hellemans, sportsmedicine
Practitioner/Coach
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AT YOUR
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