10-WEEK PROGRAM: WEEK3
January 23th – 29th
LONG COURSE
- Monday: 25min walk (2.5km)
- Tuesday: rest
- Wednesday: 20min walk (2km) & 10min jog/run (about 1.5km)
- Thursday: rest
- Friday: 15min walk (1.5km)
- Saturday: 30min walk (3km)
- Sunday: rest
Whilst it is really important to have a goal to work towards; the next essential item is to establish a consistent routine. Endurance events are all about patience and perseverance and I know that you can understand the need for this on race day but in my mind it is just as vital to establish it in your training and preparation, especially early on. It is a bit like the old saying that practice makes perfect. With my running group I am always talking about putting a consistent block of training together and when I look in their training diaries this is what I focus on NOT the “super” one off session that they are keen to show me.
When people ask me if I was a type of animal what type would I be I say a tortoise. I love that old tale about the tortoise beating the hare and demonstrating that slow and steady wins the race. It resonates well here as evidence of what I am talking about. It is not how fast you are in walking or running training but your ability to get the work done as set out in the training program, day after day, week after week until it becomes so ingrained that you can do it without effort; or even better, with enjoyment. Why not try it this week.....when you are out exercising do it with a smile on your face and notice how much easier it seems and how people look at you with envy.
Now talking about training programs there is a surprise in this week’s set training, look down and see if you can pick it? The surprising thing is the fact that it is the same as last week; exactly the same without any additions at all. This will allow you to consolidate and begin to establish the set routine that I have been talking about.
It is our national day on Thursday and by a nice coincidence there is a rest day scheduled so make sure you take the opportunity to get out and celebrate the occasion.
