10-WEEK PROGRAM: WEEK 4
January 28th – February 2th
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 (5km)
- Sunday: rest
Training
Short Course
- Monday: 25min walk (2.5km)
- Tuesday: rest
- Wednesday: 20min walk (2km) & 7min jog (1.5km)
- Thursday: rest
- Friday: 10min walk (1km)
- Saturday: 20min walk/run (2km)
- Sunday: rest
We will be over a third of the way through our training program at the end of this week and it reminds me how quickly our preparation time goes. It confirms my decision to split programs into the relevant courses this week which in turn means you need to decide which event you are aiming to do. If you are wavering then I suggest you opt for the short course as it is better to finish knowing you could have done more rather than arriving at the bottom of Bolte Bridge and wishing it was the finish line. Having said that it is also good to having a real challenge to work towards and the long course will certainly provide that. Remember my motto that it is all about the journey and if you are training at a level to do the short course easily already then you might find that program too easy and lose interest quickly. You must be realistic about how you have handled the first three weeks as we will be increasing the quality and quantity of the training in both programs but more so in the longer one. If you are travelling well then you will enjoy the accelerated training but if you find yourself missing days or struggling to cope with the current workload then it might be wise to continue with this easier level. My main aim is to get you fit enough to enjoy the day and hopefully make you feel healthier along the way so a sensible decision here is vital. The philosophy of our training remains consistent but the distances are different to reflect the relevant event lengths. In fact, the short course program this week actually drops back a little as we are tracking ahead of schedule whereas the long course program needs to begin to increase the distances of exercise as we extend out towards the fifteen kilometre race length. If you add up the total mileage covered for the week you will notice that they are just over race distances – this should give you confidence about actually making the distance, we just need to get it done in one effort rather than spread over the week. That is where patience and belief come in so stick to the plan as we work steadily towards the ultimate goal.