Week Eight
February 22nd – 28th
Training
Developed for participants entering the 14.6km course
- Mon: 60min run/walk (8km)
- Tue: rest
- Wed: 3km run/walk to local oval, 6 – 8 fast laps of the oval with a lap walk in between, 3km run/walk back to home or work.
- Thu: rest
- Fri: 45min walk (6km)
- Sat: 1hr 45min run/walk (14.5km)
- Sun: rest
Training
Developed for participants entering the 5.2km course
Choose two days (not in succession) of the week Mon-Sun to complete the following:
- 10 laps.
- 1 x day: 6 laps walk/fast, walk/shuffle or run and
- 1 x day: 6 laps walk/fast, walk/shuffle or run
I hope the hill training went okay last Wednesday and it has made you confident of being able to make it over the hillier parts of our long course on race day. This week is our toughest week of the training program as we exercise on four days including one speed session and one long run for a total week’s mileage of about forty kilometres. That is almost a marathon and an achievement in itself; but don’t lose sight of our main goal of successfully completing the race. On Saturday we are doing the actual race distance but at a slower pace with walks along the way encouraged. Completing the physical distance will give you the mental benefits of knowing that the event length is possible. Make sure you have a quiet couple of days before this run/walk so your body is ready and it would be wise to have a couple of drink taps around the course just to keep you well hydrated. At the end of the run you should be well pleased with your efforts and might even get a "runner's high" – an endorphin release that gives you a feeling of euphoria; but beware as it is a pretty addictive feeling and you might get hooked on running.
Remember this will be a tough week and if you are struggling with injuries or sickness then skip a day or two or cross train to allow your body to take a breath and recover a bit. It is far better for you to finish the event in a slightly slower time than to not even get to the start line.