10-WEEK PROGRAM: WEEK 4
January 30th – February 5th
Training
Long Course
- Monday: 35min walk (3.5km)
- Tuesday: rest
- Wednesday: 30min walk (3km) & 15min jog/run (about 2.0km)
- Thursday: rest
- Friday: 20min walk (2km)
- Saturday: 40min walk/run (5.0km)
- Sunday: rest
Training
Short Course
- Monday: 25min walk (2.5km)
- Tuesday: rest
- Wednesday: 20min walk (2.0km) & 10min jog (1.5km)
- Thursday: rest
- Friday: 15min walk (1.5km)
- Saturday: 20min walk/run (2.5km)
- Sunday: rest
Entries for the race open today so make sure you get on line and enter as this locks in the goal that our training program is based around. The April 1 date is fixed and is not moving so delays and excuses are not going to change it. We have sold out prior to the event in the last two years so make sure you get in early and don’t risk missing out this year. There is something very special in being a part of the human wave that will take over the roads of Melbourne that day and if you haven’t experienced it before then get ready to be totally overwhelmed; and the added bonus is that you are doing it for such a great cause at the same time.
It also the week for you to decide which race you are going to do as I have split the training up for the two separate distances this week. To be honest, I have set a very modest training schedule for the first few weeks just to get you up and about after the holiday season and to make sure you ease into the training. For the shorter 5km option the training is progressing nicely whereas for the long course of 14km we will begin to progress in both distance and quality as we now complete the first third of the proposed training program. If you are a bit unsure which distance to run I suggest that you train for the long course for the moment and see how you go and then reassess at the half way point of Week Six. By this time it will be clear which event is appropriate for you. One of my favourite sayings is "training is the journey and the race is the destination" and if you feel like the journey is getting too hard at Week Six then we need to adjust your final destination.
How did you go with my challenge of smiling when you were out exercising last week, I am sure you got a few smiles back in return so why not keep it up?
Finally, just another friendly reminder to make sure you get that entry in this week.
