Week Two
January 11th – 17th
Training
Developed for participants entering the 14.5km course
- Mon: 30 min run/walk (3km)
- Tue: rest
- Wed: 20min walk (2km) & 15min run (about 2km)
- Thu: rest
- Fri: 20min walk (2km)
- Sat: 40min run/walk (5km)
- 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.
Congratulations to all those who last week successfully completed the first week of training for the Herald Sun/CityLink Run for the Kids. I know how proud you feel about setting the challenge and then completing it well.
Try to do the training early in the morning or late at night when the temperature is a bit cooler and the sun lower in the sky. Make sure you are sun smart by using sunscreen, wearing a hat and even a long sleeve top to protect your skin from the harsh Australian sun.
Also when it is this hot I try to run in shady places like the “Tan” or Lake Wendouree here in Ballarat. The beach can be good too as the breeze off the water is refreshing and the outlook inspirational – if you are going to exercise you might as well do it in a beautiful environment.
Make sure you keep your fluid intake high; carry water or energy gels with you in a water belt, camelback or in shorts or jacket pocket and sip on them regularly.
The first week is always a shock to your system but you should feel better already and believe now that the full distance is a real possibility. I will continue to work on your base fitness by increasing your exercise to four days a week. Treat yourself to a good pair of walking/running shoes or some new gear with that Christmas voucher you were given; that will put a spring in your step and a smile on your face as well as help prevent injury.