Does anyone have the training schedule for the City of Surf (12km run)?

Question

I remember last year you could access it on the website. I’m just starting workout again so I wanted to ease into it slowly. I’ve done a few searches and only came up with some proper soft ones like half walking, half running. The one of the website was good last year, alternating between 5-10km runs and showing which days were off....if would be great if you could give it to me if you still have a copy, or of something similar...! Many thx!

Answer 1

Six Week Beginners' Training Guide

Week 1 Start with three very easy 20 minute walk/runs. Make sure you stretch well, before and after you start. Try and have a rest day in between your sessions. For example, walk/run on Monday, rest Tuesday, walk/run on Wednesday etc. On your rest days you can help relieve any stiffness you may have by doing your stretch routine. Don't forget - water, water and more water, even if it's not hot. You should be having 2-3 litres of water every day! It is very important that you are well hydrated before each session.  

Week 2 Time to pick up the speed a little. This week you need to aim for three moderate (PRE level 4-5) 20 minute walk/runs. An easy way to gauge your intensity is by a simple ratings system called your perceived rate of exertion or PRE scale. Do a timed 3km course, for your third session this week, this will give you a feel for the distance and the time you need to complete it. Again, remember to stretch before and after your session and keep hydrated.

Week 3 Now that you've established a comfortable, moderate pace you can increase the number of sessions in the week. This week do two light 30min walk/runs (PRE 4-5) for your first and third sessions. Your second session this week is an interval training workout. Using your regular 30min route complete your walk/run by moving at a fast pace (PRE 7) for 2min then change to a slow pace (PRE 2-3) for one minute. Repeat this high/low process during the entire session.  Your fourth session is a walk/run of 5km. Remember to drink lots of water before you head out and stretch well. This will be a hard week and may produce some muscle soreness so reward yourself with a relaxing weekend, perhaps with a very easy 10 minute walk along the way to help relieve any stiffness.

Week 4 Congratulations, you are officially half way through your programme. This week has the highest workload so it will give you the best foothold towards your performance goals. Remember, as the sessions get harder and longer it is important that if you feel pain, discomfort or dizziness at any stage you should stop immediately and see your general practitioner for a once over.  The first two sessions this week are the same interval training workouts from last week. Time yourself over the two days and see how you go. Remember to go really light for the rest minute so you are good to go for the next high intensity round. Try to include some hills in your session so that your body is ready for them on the big day. Have a day off, and then do a light (PRE 4) 40min walk/run on the following day.  Your last session this week is a 7km run. Map it out and go for it. Give yourself a weekend of rest and relaxation; you're now well over half way there.

Week 5 The next two weeks are all about getting you up to your 12km distance. By now you have made a good improvement in your fitness and you just need to get your mind and body ready for the big day. Start the week with an 8km walk/run.  You will need to find your performance pace for the next two weeks. It is the pace at which you feel comfortable to move with, but will also get you to the finish line in a short time. So try a few different paces and see which is the best for you.  Session 2 this week is a light 30min walk/run. Get out there and enjoy your new fitness level with your head held high. Finish the week with a 10km run. This is a big milestone on your city to surf journey. Pace yourself and never look back.  During these upcoming weeks it is important that you keep well hydrated, stretched and maybe treat yourself to a massage or two to keep yourself in shape.

Week 6 You've made it, you're on your last week. Follow the same routine as last week, but start with a 9km session and finish with the big 12km walk/run. Time yourself so you can have some idea of what you'll do on the day. Include a light 30min session in between your two big walk/runs.  Be proud of the work and the progress that you have achieved over the last six weeks. Make sure you are well rested and fresh for the big day. In particular, try to avoid any exercise on the Friday or Saturday before the event. A massage two to three days prior to the day will do a world of good. All your hard work has paid off, good luck for the big day, you can walk or run with your head held high.