YOUR WEEK 12 TRAINING PROGRAM
March 19th – 25th
Training
Long Course
- Monday: 30min walk/run (4km)
- Tuesday: Rest
- Wednesday: 2km run/walk to local oval as a warm up, 3 fast laps of the oval with a lap walk/jog in between, 2km run/walk back to home or work as a warm down
- Thursday: Rest
- Friday: 30min walk/run (4km)
- Saturday: Rest
- Sunday: Run for the Kids race day
Training
Short Course
- Monday: 10min walk/run (1km)
- Tuesday: Rest
- Wednesday: 10min walk/run (1km) to oval as a warm up, 2 laps run/fast walk with a lap walk in between, then 10min walk/run (1km) back to home or work
- Thursday: Rest
- Friday: : 10min walk/run (1km)
- Saturday: Rest
- Sunday: Run for the Kids race day
WELCOME to the final week of our training program. We have almost arrived at our destination, with only six days to go until race day on Sunday.
From now on it is all about freshening up and recovering so your body feels good on the day.
For this reason we will exercise on only three days this week, and while you may feel like doing more, it is important to stick to the plan.
The total mileage for the week adds up to exactly the distance of the event you'll be participating in, which is a good method to ensure you are ready to go.
I recommend that you have a quiet week at work and maybe even take Friday off -- or if you are at home, don't do too much labour-intensive work.
To ensure you have the energy to make the distance, eat meals containing complex carbohydrates in the last few days such as pasta, rice, potatoes, and other energy foods like fruits and vegetables.
Drink lots of water and electrolyte drinks right up to race time and make use of water stations out on the course.
I am running in the long-course event for the first time and I am really looking forward to walking or jogging with many of you out on the course.
I always put my gear out the night before so I don't panic or forget anything.
Don't forget to wear your race number and attach your timing chip to your shoe.
It is also a good idea to carry some spare toilet paper for emergencies.
Thanks for your support and I hope the training allows you to have a memorable day, I know it will be for me.