With 10 weeks to go, if you intend to run the distance, it is time to get serious about training.

In 10 weeks time after the City2Surf we can all relax on Bondi Beach, but for now – winter is here; so now the training starts to get more challenging. Colder nights and darker mornings and evenings are upon us, but stick with it. If you live in Canberra (as I do) you’ll likely have done a few runs in below zero temperatures already!

Because we have people in the group with varying levels of fitness and a wide range of goals from ‘simply finishing’ to ‘breaking 60 minutes,’ There are now two training options from this point on, so you can choose which training program you want to follow depending on your goals and your fitness level. You can even switch between them on any day depending on how you are feeling at the time.

1. ‘Beginner & Intermediate Schedule’ This is ideal for who aren’t regular runners but who want to comfortably jog or run all the way.

2. ‘The PB Schedule’ This is for people who have either run the City2Surf before and want to do a better time or people who are regular runners but want to improve their speed. I call it the PB because it is aimed at helping you to do a Personal Best (or hopefully improving on last years time!)

Beginner & Intermediate Schedule (total 25 km)

The objective these next few weeks is to slowly build your endurance whilst focusing on improving your running technique. With all training runs this week, stick to the 3/2 breathing pattern.
Whenever you feel you are struggling, focus on your breathing rhythm.

  • Sunday: Easy run 8 km
  • Monday: Aerobic recovery such as bike, rowing, swimming or a slow 3 km jog.
  • Tuesday: Recovery day
  • Wednesday: Easy run 6 km and gym workout focusing on core and legs.
  • Thursday: Jog 8 km on a route with a few hills.
  • Friday: Recovery day
  • Saturday: Leg recovery day. Upper body and core workout.

Alternate PB Schedule (total 31 km)

The objective these next few weeks is to build your endurance whilst focusing on improving your running technique. Stick to the 3/2 breathing pattern but change to 2/2 breathing pattern when doing bursts of effort.
Whenever you feel you are struggling, focus on your breathing rhythm.

  • Sunday: Easy run 10 km
  • Monday: Aerobic recovery such as bike, rowing, swimming or a slow 5 km jog.
  • Tuesday: Jog 8 km with 3 x 30 sec bursts with effort.
  • Wednesday: Leg recovery day – do core and upper body exercise & leg stretching exercises for flexibility.
  • Thursday: Run 8 km on a hilly route with bursts of effort uphills and coasting down.
  • Friday: Recovery day
  • Saturday: Let the legs recover legs fully. Do an upper body and core strength gym session.

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