Week Nine
March 1st – 7th
Training
Developed for participants entering the 14.6km course
- Mon: 45min run/walk (6km)
- Tue: rest
- Wed: 3km run/walk to hill (250 metres, not too steep), 4 – 6 reps up the hill with a slow walk back down in between, 3km run/walk back to home or work.
- Thu: rest
- Fri: 30min walk (4km)
- Sat: 10min walk/jog as a warm up, 6 - 8km faster effort, 10mins walk/jog warm down.
- 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:
- 13 laps of the oval in total for the week (which is exactly race distance) done over two days.
- 1 x day: 8 laps walk/fast, walk/shuffle or run
- 1 x day: 5 laps walk/fast, walk/shuffle or run
If they don't have access to an oval it is roughly 400metres per lap so they can approximate that distance on the path they are using.
Now you have completed the long course race distance and made it through the toughest training week it is time to begin to ease up the workload. This will make sure that your body is fresh and ready to go on race day. Experience tells me that most people train too hard too close to an event so we want to avoid that. I still have a couple of harder sessions with hills on Wednesday and a quicker run on Saturday just to make sure your body holds on to the training effect we have developed over the last couple of months. The idea of the faster run on Saturday (or Sunday if you can find a local race to do) over roughly half the distance is to have a practice run before our big day. Wear the clothes you intend to run in and test out your race shoes to make sure they fit well and feel good on your feet. It sure is better to get it wrong this weekend than next. It would be good to run at a similar pace to what you hope to do in the actual race just to get a feel for it in your mind.
I will be at the Nike training run on Wednesday night at Federation Square just before six o’clock to answer any queries you might have so I look forward to a chat and a run with a few of you there.