10-WEEK PROGRAM: WEEK 2
January 16th – 22th
Training
- Monday: 25min walk (2.5km)
- Tuesday: rest
- Wednesday: 20min walk (2km) & 10min jog/run (about 1.5km)
- Thursday: rest
- Friday: 15min walk (1.5km)
- Saturday: 30min walk (3km)
- Sunday: rest
You should be reading this with the first week of training for the 2012 Run for the Kids under your belt and a new found constitution to be fitter and healthier. It was probably a bit of a rude awakening after the holiday break or an extended period of time away from exercise so don't be too alarmed if you are a bit sore and tired. As with any decision it is easy to talk the talk but you are showing good determination by walking the walk....literally; so well done to you.
The ultimate goal is to finish your chosen event or complete it more successfully than you have done before. The first and most important thing we need to do is build up your endurance so that on event day you are capable of making the distance. For this reason I will increase the length of your walks/runs as we progress through the twelve weeks. The aim is to reach, or very close to it, the full distance by the week prior to the event.
Whilst I am acting as your training coach over the journey it is important that you understand why we are doing what we are doing. The more understanding you have then the greater will be the benefit from the training. After two weeks we will be one sixth of the way through so logic tells us that we should be doing one kilometre by the end of this week if you intend doing the short course and just over two kilometres if the long course is your aim. The weekend training session will be your long effort; all distance runners around the world do their long run on the weekend, normally on Sunday, so you are following the example of the best in the business.
This long run is the most important workout of the week and if you only managed one effort on any given week then make it the long run. On event day your first priority will be to finish followed by the time and place so even a mix of walking and running will allow you to achieve that first aim. Keep this at the forefront of your mind while you are out training as it will make sure you are sensible and don’t try to run further than you are ready to do.
