The Star: January 11, 2024
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14 <strong>The</strong> <strong>Star</strong> Thursday <strong>January</strong> <strong>11</strong> <strong>2024</strong><br />
sunday 17 march<br />
12km, 6km Community Fun Run Event<br />
www.city2surf.co.nz<br />
TraInInG ProGramme<br />
weeK Two: starting 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 />
12km Jog/run<br />
Intermediate<br />
12km<br />
Jog/run<br />
6km<br />
walk<br />
6km/12km<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 3 min, Jog 2 min<br />
(repeat 4 times)<br />
6km 14 min (light)<br />
12km 40 min (light)<br />
48 min<br />
Walk 4 min x 8<br />
Jog 2 min x 8<br />
40 min<br />
Easy Jog<br />
30 min<br />
Walk 3 min, Jog 2 min<br />
(repeat 6 times)<br />
6km 15 min (mod)<br />
12km 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 />
12km 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 3 min, Jog 2 min<br />
(repeat 6 times)<br />
6km 30min (light)<br />
12km 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<br />
4 sessions per week. 2 or 3 sessions per<br />
week will only maintain what you have and<br />
1 session per week is definitely not sufficient.<br />
2. How long are your sessions? <strong>The</strong> duration<br />
of your sessions will generally build towards<br />
between 30 and 50 minutes with one longer<br />
session of 60-80 minutes.<br />
3. What is the right intensity to train at? <strong>The</strong><br />
good thing about the programme is that all<br />
your runs will be done at submaximal pace,<br />
also called conversation pace. That means a<br />
pace where you can still talk. If you can’t talk<br />
you are going too fast and you are likely to<br />
come to a grinding halt 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 enjoyment<br />
and prevent injury. <strong>The</strong>re are a few<br />
specialised sport shoe wear shops in<br />
Christchurch where the sales people are<br />
trained in assisting you to make the right<br />
choice. Comfort is an important part of<br />
your choice and only you can feel that. If<br />
you have issues with your feet you might<br />
decide to consult a podiatrist to get<br />
more professional advice regarding the<br />
best footwear for you.<br />
on behalf of the team at sports clinic<br />
(www.sportsclinic.co.nz):<br />
dr John hellemans, sportsmedicine<br />
Practitioner/coach<br />
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