Week Four
January 25th – 31st
Training
Developed for participants entering the 14.6km course
- Mon: 50min run/walk (6km)
- Tue: rest (enjoy Australia Day)
- Wed: 30min walk (3km) & 30min run (4km) or just walk 7km
- Thu: rest
- Fri: 30min walk (3km)
- Sat: 80min run/walk (10km)
- 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 meters)
Begin by just walking, then progress to fast walking and then shuffling and running as you feel your fitness improve.
My apologies for the slightly different training program last week but there was method to my madness. I want you to have some ownership of your training because history has shown me that I can tell you what to do or I can advise you what is best and then you do it. I find the latter works best as it makes you responsible for your own preparation so my plan is to show you that you can be flexible with the days you train and the amount you do just as long as you complete the training over the week. This week we are back to our normal routine and as you can see there is a rest day listed for Tuesday which gives you a chance to enjoy our National Day. As this is a holiday some people might prefer to exercise on this day so feel free to swap either Monday or Wednesday training for this day.
Also you can see that I assume you walk at about 10minutes per kilometre and run at 7minutes 30seconds per kilometre but this will be different for different people so adjust accordingly. Hopefully over time you will improve your walking and running efficiency and notice improvement in the training. It might not happen every day and every session but even now, after just three weeks, there is general improvement occurring.
Enjoy the celebrations tomorrow but remember after this week we are into our second month of training and we will be focussing on more specific aspects of training for the long course event.