The Star: March 02, 2023

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SuNdAy 19 MARch 12km, 6km Community Fun Run Event www.city2surf.co.nz TRAINING PROGRAMME weeK eIghT: Less than 3 weeks to go! You are now nearing the peak of your preparation. Congratulations if you are still following the programme and you have been able to do most of the sessions. This means that it is more likely that you will make it to the start line in good condition. If you have not been able to follow the programme or if you have only followed it half-heartedly you need to adjust your goals and be prepared to jogwalk the event all the way at an easy pace. You will get there but it will take a bit longer. Over the next couple of weeks, you need to become comfortable with your training pace. LeveL monday wednesday Thursday saTurday Beginner 12km Jog/run Intermediate 12km Jog/run 6km walk 6km/12km 45 min Jog 45 min Jog 45 min Jog 6km 25 min (mod) 12km 70 min (mod) 50 min Jog 50-60 min with 2x10 mins Z2 with 2 mins Z1 in between 45 min Jog 6km 35 min (mod) 12km 70 min (mod) Get a good feel for it because that is the pace you will need to do for the event if you want to finish comfortably. If you go faster than your training pace you risk injury or you will struggle over the last few kilometres. The weekend run is close to the time you will be on your feet on the day of the event. This is a key session. Try not to miss any of the sessions over the coming 2 weeks or do at least 3 sessions per week. If you do only 1 or 2 you might lose some of your hard gained fitness and be a little underprepared. 75 min Brisk Walk 45 min Jog 50 min Walk 6km 40 min (light) 12km 65 min (light) 60 min Jog 90 min Jog 50-60 min Jog 6km 70min 12km 120min (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 60-120 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 If your feet are sore and aching roll your feet over a frozen drink bottle after your run, it can do wonders. If your shoes are worn this is the time to replace them so you can still “run them in”. If the shoes feel good stick to the same brand and model. Most specialised sport shoe shops have personnel trained in advising people on the right shoe wear. You can also ask a podiatrist. Sports Clinic have a great team of experienced podiatrists who can help. on behalf of the team at sports Clinic www.sportsclinic.co.nz dr John hellemans, sportsmedicine Practitioner/Coach Official sponsor of the Proud Sponsors
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