Week One
January 4th – 10th
Training
Developed for participants entering the 14.5km course
- Mon: 20 min walk (2km)
- Tue: rest
- Wed: 20min walk (2km) & 10min run (1km and a bit)
- Thu: rest
- Fri: rest
- Sat: 20min walk (2km)
- Sun: rest
Training
Developed for participants entering the 5.2km coursee
Choose one day of the week Mon-Sun to complete the following:
- 1 lap walk/fast walk/shuffle/run (400 metres)
Begin by just walking, then progress to fast walking and then shuffling and running as you feel your fitness improve.
Welcome to Week One of my ten week training program to enable you to participate successfully in the 2010 Herald Sun/Citylink Run for the Kids event to be held on Sunday March 14th.
Good on you for setting the goal to compete in such a worthwhile event. With the celebrations of the past few weeks it is important to start slowly and just check with your GP to make sure you are in good physical health so you can get maximum benefit from your commitment. I like to think of events as the prize for the hard work we do; so we are not training specifically for an event on March 14 but we have decided to improve our fitness and wellbeing and the bonus is that we will be able to join with lots of others for a fun run or walk around Melbourne on that day.
You will also gain a better physical appearance and a healthy mind. Remember the saying about a healthy body and a healthy mind. In the end you will have made a lifestyle change that will benefit you in the short term and possibly for the rest of your life. Why not get a few family and friends on the program as well. Then you are spreading the benefits, involving more people in activity and using others as a motivation for your progress – there might even be a bit of friendly rivalry.
That New Year’s resolution of becoming healthier and happier starts today as you jump on board for the ride of your life.