10-WEEK PROGRAM: WEEK 7
February 18th – February 24th
Training
Long Course
- Monday: 50min walk/run (6.5km)
- Tuesday: Rest
- Wednesday: 2km run/walk to the bottom of the hill as w/u, 4-5 repetitions running up the hill with a slow walk/jog back down in between, 2km run/walk back home.
- Thursday: Rest
- Friday:30min walk (3.0km)
- Saturday: 65min walk/run (8.0km)
- Sunday: Rest
Training
Short Course
- Monday: 30min walk (3.0km)
- Tuesday: Rest
- Wednesday: 10min walk/run (1km) to the bottom of the hill, 2-4 repetitions up the hill power walking or running with a slow walk/jog back down in between, 10min walk/run (1km) back to home or work.
- Thursday: Rest
- Friday: 10min walk (1.0km)
- Saturday: 35min walk/run (4.0km)
- Sunday: Rest
Entries are flying in which is great news for our combined contribution to the Royal Children’s Hospital Good Friday Appeal. What better reason for being involved than supporting such a wonderful cause. There is another good reason to participate and that is because of the courses. It is the one and only day that you can run on some pretty special roads around Melbourne CBD traffic free such as over the Bolte Bridge and through the Domain Tunnel. Also in the Long Course this year we are including another promenade for your enjoyment along Southbank, adding to New Quay and Crown from previous years. The Short Course will be a little more user friendly with wider roads for the early part of the route. A common feature of both courses is the one or two significant hills, especially on the Long Course with Bolte Bridge and Collins Street West proving very challenging in the past. No one would expect to turn up on race day and fly over these types of hill without having done some prior training on hills. You have now completed enough basic training to be ready to practice some hills so here they come. Choose a hill that is about two hundred and fifty metres long and with a gradient or slope similar to the one up the Bolte. Do two to five repetitions with a slow jog or walk back down in between. I prefer a jog back down as I would like to think that on event day you are aiming to run consistently for the whole distance. In essence, I am trying to replicate your desired involvement on the big day. As we all know practice makes perfect. This will make the hill/s less daunting on the day both physically and mentally. Try not to stop or waver on the way up or at the top of the hill as this might breed bad habits.....I don’t remember the last race I did that had a rest part way through? This is all part of the pace judgement learning curve that will serve you well in the future. I hope you are “up” for the challenge this week.