Week Six
February 8th – 14th
Training
Developed for participants entering the 14.6km course
- Mon: 60min run/walk (8km)
- Tue: rest
- 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: 45min walk (6km)
- Sat: 90min run/walk (12km – try to run most of it now)
- Sun: rest
Training
Developed for participants entering the 5.2km course
Choose one day of the week Mon-Sun to complete the following:
- 6 laps walk/fast walk/shuffle or run (or 3.2km run/walk around the streets)
In the middle of the run/walk to try to do a lap (or 2) a bit faster – run if you are jogging, jog if you are shuffling or shuffle if you are walking. For example 2 laps easy, 2 laps quicker then 2 laps easy again. For those not on an oval you could use a watch and do a minute a bit quicker a couple of times with a minute easy recovery.
If you feel you are struggling to complete 6 laps in one day complete over two days (not 2 days in a row) of the week Mon-Sun and complete 3 laps walk/fast walk/shuffle. For example 2 laps easy, 1 lap quicker
Last week I organised an impromptu jog around the Tan for those people who have already registered for this year’s event. It was great to chat with many of you and get some feedback on how the training is going and share lots of running stories, especially the inspirational ones, about why you participate. It certainly made the lap go quickly and it seemed to take less effort than when I run alone.
With this in mind it is a perfect time to let you know about the Nike training runs which are being run twice a week until race day. They are on Wednesday nights at 6pm and Saturday mornings at 8.45am from Riverland Bar at Federation Square (under Princes Bridge) and there are slow, medium and fast pace groups covering 5km or longer.
There is no doubt that training in a group environment will help you improve your exercise knowledge as well as make training more enjoyable. I get to a couple of the runs myself when I happen to be in Melbourne as it gives me someone to run with and then chat to afterwards while I have a recovery drink and a bite to eat.
I assume you got through your first speed session last week but if you had trouble then the Nike training runs are a perfect place to seek advice about what is involved and ensure you are doing this quicker session correctly. I might see you there soon.