Week Five
February 1st – 8th
Training
Developed for participants entering the 14.6km course
- Mon: 60min run/walk (8km)
- Tue: rest (enjoy Australia Day)
- Wed: 3km run/walk to local oval, 4 – 6 fast laps of the oval with a lap walk in between, 3kmrun/walk home again.
- Thu: rest
- Fri: 40min walk (5km)
- Sat: 75min 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:
- 4 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.
At the completion of this week’s training we will be half way through our preparation for the event on March 14th. Are you half ready to do the long course or the short course? You need to have done at least a 10km walk/run or about 3km for the short course by the end of this week to be on track to successfully complete the relevant events.
We have established a good routine for you to complete the task now we are going to introduce a workout so you can do the event at a quicker pace. On Wednesday you can see that I have set what I call a speed session; don’t be too worried, as by speed I mean just a bit faster than your normal pace. This will get your body used to operating at a faster tempo and make you feel like you are improving. It involves a warm up jog or walk to a local oval and the same warm down back again then when you are there I want you to do a few laps at a faster pace than your normal speed (this might be a faster walk or just a shuffle in place of a walk). If you find this a bit too much then start with half a lap and work up to a lap over the next few weeks. I have set four to six repetitions with a lap walk to recover in between.
The long course participants might bump into some short coursers as their training at present is to walk or jog four laps of the oval so take the chance to offer each other some encouragement.