10-WEEK PROGRAM: WEEK 9
April 4rd - April 10rd
LONG COURSE
Developed for participants entering the 14.38km course
- Monday: 40min walk/run (5km)
- Tuesday: rest
- Wednesday: 3km run/walk to the oval; then four fast laps with a lap walk in between; 3km run/walk back to home or work
- Thursday: rest
- Friday: 40min walk (4km)
- Saturday: 60min walk/run (7km)
- Sunday: rest
SHORT COURSE
Developed for participants entering the 5.2km course
- Monday: 10min walk (1km)
- Tuesday: rest
- Wednesday: 10min walk (1km) to the oval; then three laps of running or fast-walking with a lap walk in between; 10min (1km) walk back to home or work
- Thursday: rest
- Friday: rest
- Saturday: 30min walk/run (3km)
- Sunday: rest
AS YOU probably all know by now, the 2011 Run for the Kids event has sold out, so you will be a part of history when you participate in the event.
It will be the largest fun run ever held in Victoria, and one of the biggest in Australia this year. We have just two more weeks of training to go, and while the tendency is to panic a bit and rush in some last-minute work, I can assure you this has the potential to spoil the day.
From now until race day, I have started to reduce your training load to allow your body, especially the legs, to absorb the training completed during the past two months.
To use our hill session as an analogy, you have climbed to the top of the hill and now you are beginning to go down the other side, trying to reach the bottom of the hill refreshed and ready to run.
I have reduced the length of sessions this week and reverted to the quicker workout on the oval to help your legs recover. The longest run/walk is about half the race distance and our total mileage for the week is less than twice the distance of the long and short courses. This is not an accident -- rather, it is by design.
Be strong and stick to the plan, as my experience tells me that most people do too much leading up to an event.
The hard work is done now and the strategy is to give your body every opportunity to feel good on race day.
As the week progresses, you will notice that you start to feel less tired and begin to grow in confidence about the benefits of all the training you've done.
