10-WEEK PROGRAM: WEEK 7
March 21th - 27th
LONG COURSE
Developed for participants entering the 14.38km course
- Monday: 65min walk/run (8km)
- Tuesday: rest
- Wednesday: 3km run/walk to the bottom of your chosen hill (200-300m of average gradient); 3-4 repetitions up the hill with a slow walk back down to the bottom in between; 3km run/walk back to home or work
- Thursday: rest
- Friday: 50min walk (5km)
- Saturday: 90min walk/run (11km)
- Sunday: rest
SHORT COURSE
Developed for participants entering the 5.2km course
- Monday: 20min walk (2km)
- Tuesday: rest
- Wednesday: 10min walk (1km) to base of hill (200-300m average gradient); 3-4 repetitions up the hill, either power-walking or running with a slow walk back down to the bottom in between; 10min (1km) walk back to home or work
- Thursday: rest
- Friday: rest
- Saturday: 45min walk/run (5km)
- Sunday: rest
THE CAUSE is the most significant reason for our event, but another drawcard is our wonderful course. One of the interesting facts about the route is that we are never far away from water, with the course going under the Yarra River once and over it five times.
Hugging the water as much as we do would make you think it is a flat course. While this is mostly true, there are a couple of significant climbs to overcome at Bolte Bridge and Collins St, so we need to ensure you are prepared for these. For the short course, there is a long gradual climb on the south side of the Botanical Gardens to contend with, so I have included some hill work in the short-course training program as well.
Try to select a hill that is about 200-300m long and no steeper than Anderson St around the Tan in Melbourne's CBD. In fact, that hill is exactly what I have in mind. Run or walk faster than your normal speed up the hill a few times, with a casual walk down in between to recover.
If you cope with that, try jogging back down to better prepare you for race day when, hopefully, you will not need to stop once you get to the top of the two climbs (or one for the short course).
Training over hills will certainly help you on the day.
