Week Three
January 18th – 24th
Training
Developed for participants entering the 14.6km course
- Mon: 40min run/walk (5km)
- Tue: rest
- Wed: 20min walk (2km) & 20min run (3km) or just walk 5km
- Thu: rest
- Fri: 20min walk (2km)
- Sat: 60min run/walk (8km)
- Sun: rest
Training
Developed for participants entering the 5.2km coursee
Choose one day of the week Mon-Sun to complete the following:
- 2 laps walk/fast walk/shuffle or run (800 metres)
Begin by just walking, then progress to fast walking and then shuffling and running as you feel your fitness improve.
As you know last year we reached our cap of thirty thousand participants in the event. It was amazing to watch so many people take over the streets of Melbourne and I can only imagine what it would actually be like out on the roads that day for all of you who participated; especially in the longer event which gives you a once a year chance to enjoy spectacular views traffic free. By working through the training program I am providing over the coming months it is a very realistic aim and an achievable challenge. Try to enter now as this will ensure you don’t miss out and help motivate you to train because you are locked in, and encourage family and friends to join you as well so you have company for the sessions.
As the main aim is just covering the 14.6km distance I have included a longer session for you on Saturday. Whilst not quite the full distance it will give you and your body some sense of how far the actual run is as well as helping you get used to being on your feet for a sustained period of time. You can walk and jog for different parts of the session or even take a few drink breaks along the way because the idea is just to be out exercising for a lengthy period of time, it is not meant to be an extreme effort.
My main aim is to allow you to reach a level of fitness to be able to enjoy the event. Don’t be under any illusions that to complete the longer event you will need to train often and well. This is why we need to establish a regular training routine at this early stage. Adapt the workouts to suit your individual needs but try to stick to the four days of exercise and at a similar time of the day, preferably in the morning, so your body and mind get into a good exercise habit.