YOUR WEEK 11 TRAINING PROGRAM
March 18th – Mar 24th
Training
Long Course
- Monday: 30min walk/run (4.0km)
- Tuesday: Rest
- Wednesday: 2km run/walk to local oval, 2 fast laps of the oval with a lap walk/jog in between, 2km run/walk back home
- Thursday: Rest
- Friday: 20min walk (2.0km)
- Saturday: Rest
- Sunday: Run for the Kids Race Day
Training
Short Course
- Monday:15min walk (1.5km)
- Tuesday: Rest
- Wednesday: 110min walk/run (1.0km) to local oval as a warm up, just 3 laps run/fast walk with a lap walk in between, then 10min walk/run (1.0km) back to home or work
- Thursday: Rest
- Friday:10min walk (1.0km)
- Saturday: 25min walk/run (3.0km)
- Sunday: Run for the Kids Race Day
I hope the race or time trial went well on the weekend. If it did then you should go into our event with confidence knowing everything is on track for a good result. If you had some issues with blisters, food or maybe pace judgement then learn from the experience and rectify it this week. You will be competing with thousands of other people and for many of you it will be the biggest crowd you have ever participated with; this in itself provides a challenge and I encourage you to embrace it and take in all the colour, talk, fun and emotion that the day will bring. Be less worried about your time and result and think about the enormity of the cause and the beauty of the course that you are enjoying. Here are some tips for the lead up to the event. Don’t be too busy this week at work or at home as you need to rest up your body both physically and mentally. Get plenty of sleep in the nights leading in so you have some in the bank – be less worried about the night before as we are all a bit nervous and tend to wake up early anyway. Try to eat lots of carbohydrate rich foods such as pasta, rice and potatoes to maximise your energy stores and aid hydration. Give alcohol a miss for a few days before as it is a diuretic and will have the opposite effect by dehydrating you prior to the run. Switch or continue to drink plenty of water and electrolyte drinks and be sure to make good use of our drink stations located on both courses. Plan ahead of time with things like travel, parking and equipment such as your race outfit, bib and timing chip especially with the earlier start times this year and such a busy event day planned for Melbourne on Sunday. Congratulations on making it this far on our journey and I look forward to welcoming you home at the finish line.