10-WEEK PROGRAM: WEEK 1
January 7th – 13th
Training
- Mon: 20min walk (2km)
- Tue: rest
- Wed: 20min walk (2km) & 7min jog/run (about 1km)
- Thu: rest
- Fri: rest
- Sat: 20min walk (2km)
- Sun: rest
Welcome to Week One of my eleven week training program aimed at enabling you to participate successfully in the 2013 Herald Sun/Citylink Run for the Kids Event to be held on Sunday March 24th.
I am sure you enjoyed the Christmas and New Year period and hopefully it allowed you to focus on a little bit of exercise with family and friends. Why not continue this on and work together in training with the goal of participating in this year’s event as a team. Some of you might be reading this knowing that you overindulged during the festive season and want to get a healthy balance back into your life. Whatever the motivation then the weekly program will ensure you are on the right track to successfully participating on the day. And most importantly as well as doing something physical, your contribution to the Good Friday Appeal is making a significant difference to the lives of the kids at The Royal Children's Hospital so thank you for your support.
I will start with a very basic schedule to cater for a person who has done little or no running recently and then as we progress I will split the program into two sections relevant to the two courses on offer.
There are a couple of changes to both courses this year with the super course distance being 15.0km and the shorter family friendly one coming in at 5.5km; I am confident that the changes will add to your enjoyment of the event.
Start with an open mind and see how you are handling the training and then decide which course you will take on. If you have not done a fun run before then logically the short course will be the one to do, especially if you are doing it with other family members. This would also be the choice for people who will predominantly be walking the journey. But if you have competed in runs before or successfully finished our short course in the past and you are looking for a new challenge then the long course might be the one to do.
Those of you who have followed my program before will know I always begin by advising people that the first training session is a visit to your local GP to make sure you are in good physical health. This will help you to get the maximum benefit from your commitment. It might be a bit difficult to arrange this so early in the year but it is a sensible place to start. Think of it as your annual medical check up and a positive way to get the year up and running.
Your New Year's resolution of becoming healthier and happier starts today as you jump on board for an exciting journey.