12KM CITY to SURF

BEGINNER

TRAINING PROGRAM

This 7week program is for beginners, people who have passed a physical but have done little exercise. If you can complete this program,

you should be ready to participate in a 12k! This program is for runners hoping to walk/run around 90mins for the 12kms.

The time spent exercising should be done walking and running, beginning with most of it walking and gradually transitioning into more and more running. The purpose of beginning like this is to condition the heart and lungs, as well as muscles, connective tissue, and the mind. You may be tempted to pro-

gress faster, but you would be wiser to work at this progression pace.

If you are walking substitute the jogs for quicker walking than your easy walking pace. If you complete this program you would be hoping to

walk around 2hrs for the 12kms.

• If you can use a heart monitor, the heart rate should be between 60 and 80% of maximum HR. If you do not know your max HR, use the formula 220 -

age until better information is available.

• Remember to start off walking then gradually introduce running.

• Make sure you get a good pair of shoes designed for running. Don't try to make do with shoes you bought five years ago and have been wearing for yard work. You will end up injured and your running plans will have to be postponed. Visit a local running retailer for information on purchasing the best

shoes for you.

• Expect to feel a little soreness the first week or two. You may not have exercised much, and it will take a little while for you to adjust.

• If you feel more than general muscle soreness, back off! Don't try to keep running through an injury, or pretty soon you won't be running at all! If you

feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor.

• If you have to take a break for injury or family commitments, don't give up! If you miss a workout or two, just pick up where you left off. If you have an

extended break, you might want to back up a week or two.

• The days of the week listed here are just for guidance. Run on the days that best suit your schedule. If it's easier for you to run on Sundays than on

Mondays, that is fine. Just try to scatter your rest days throughout the week--don't try to do all your running on consecutive days.

12KM City to Surf

BEGINNER

TRAINING PROGRAM

Training for the 12km

Without writing an individualised training program it is difficult to establish a weekly training program. This program provides key sessions and lets you structure

the weekly key sessions into your working week. It is important that you have at least one easy day or day off between all hard days. Hard days are those days

in which you complete the key sessions that are listed below.

Essential Sessions for the 12km

The three key sessions that we will use to prepare you for the 12km are a longer aerobic run, a speed/VO2 session, and a Short/Long Tempo session. Long

Aerobic Run

This session should be completed once weekly, and is aimed at improving aerobic endurance, strength and fatigue resistance. This run should ideally be complet-

ed over natural undulating terrain and at a moderate/comfortable intensity for the duration of the run.

Speed / VO2 Session

This weekly intensity session is aimed at improving your speed and running economy. Conducted after 5-10 minutes of easy running these VO2 intervals are \

range in distance from 400-1600m in length. The aim is to boost your VO2 Max., sustainable running speed and increase your understanding of pacing. Between

each effort a short recovery of between 90 seconds and 2 minutes is had, thus only partial recovery is allowed. These sessions should be completed on a track.

Tempo Works

Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to

deliver oxygen to the muscles, but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use

oxygen for metabolism more efficiently."

RUNNING

RUNNING CALCULATOR

10km

Run Pace

Long Run Long Tempo

>8kms

Short Tempo

<8kms

1600s

200m walk re-covery between each

1200s

200m walk recov-ery between each

800s

200m walk re-covery between each

400s

200m walk re-covery between each

Recovery

60min

10km Pace

7.00-7.37 km pace

6.19-6.22 km pace

6.05-6.10min km pace

9.03-9.25

6.38-6.56

4.13-4.25

2.04-2.10

6.37-6.43 km pace

55 min

10km Pace

6.27-7.04 km pace

5.49-5.52 km pace

5.35 – 5.40min km pace

8.17-8.37

6.04-6.21

3.52-4.03

1.54-1.58

6.07-6.13 km pace

50 min

10km Pace

5.53 – 6.30 km pace

5.19-5.22 km pace

5.05- 5.10min km pace

7.32-7.50

5.31-5.46

3.31-3.41

1.43-1.48

5.37 – 5.43 km pace

45min

10km Pace

5.20 – 5.57 km pace

4.49km pace – 4.52km pace

4.35 – 4.40km pace

6.47-7.03

4.58-5.12

3.10-3.19

1.33-1.37

5.07 – 5.13 km pace

40 min

10km Pace

4.46 – 5.23 pace

4.19-4.22 km pace

4.05-4.10km pace

6.02-6.16

4.25-4.37

2.49-2.56

1.23- 1.26

4.37 – 4.43 pace

PHASE 1: BASIC PREPARATION 12KM RUN

DATE: 10 July – 23 July WEEK: 1 & 2

Sunday 10 Monday 11 Tuesday 12 Wednesday 13 Thursday 14 Friday 15 Saturday 16 SUMMARY Session

Walk 20mins brisk

Run/Walk 20mins brisk

Walk 20mins brisk

Details

Group Training at Kings Park

Total Kms

Sunday 17 Monday 18 Tuesday 19 Wednesday 20 Thursday 21 Friday 22 Saturday 23 Session

Walk 25mins brisk

Run/Walk 25mins brisk

Walk 25mins brisk

Details

Group Training at Kings Park

Total Kms

Tip: To aid recovery the most crucial time to eat and drink is in the hour immediately after you run.

PHASE 1: BASIC PREPARATION 12KM RUN

DATE: 24 July – 30 July WEEK: 3

Tip: If you are breathing too hard slow down or walk a bit until you feel comfortable again.

Sunday 24 Monday 25 Tuesday 26 Wednesday 27

Thursday 28 Friday 29 Saturday 30 SUMMARY

Session

Walk 5mins Easy jog 10mins Walk 5mins Easy jog 10mins (30mins)

40mins brisk walk

Walk 5mins Jog 2min Repeat x6 5min walk to finish (47mins)

EASY Walk, swim or bike for 30mins

Details

Kms Time

Group Training at Kings Park

Total Kms

PHASE 2: SPECIFIC PREPARATION

DATE: 31 July – 13 August WEEK: 4 & 5

Tip: Accept and appreciate the fact that not every single run can be a good one

Sunday 31 Monday 1/8 Tuesday 2 Wednesday 3 Thursday 4 Friday 5 Saturday 6 SUMMARY Session

Continuous 45min walk/jog Inc hills

5min walk 10min slow jog 5min walk 10min fast jog 5min walk (30mins)

5min walk 4x6min quicker jogs 2min easy walk between each 5min walk to finish (42mins)

3x15min jogs with a 5min walk between each. (60mins)

60min walk, swim or bike

Details

Kms Time

Group Training at Kings Park

Total Kms

Sunday 7 Monday 8 Tuesday 9 Wednesday 10 Thursday 11 Friday 12 Saturday 13 SUMMARY Session

10min walk 30min slow jog (inc hills) 5min walk (45mins)

10min walk/jog 8 x1min fast jog 2min easy walk between each 10min walk to fin-ish (44mins)

4x10min jogs with a 3min easy walk be-tween each. 1st 10min slow 2nd 10min quicker Repeat 8min walk to finish (60mins)

60min walk, swim or bike

Details

Kms Time

Group Training at Kings Park

Total Kms

PHASE 2: SPECIFIC PREPARATION

DATE: 14 August – 20 August WEEK: 6

Tip: Do not compare yourself to others. Run within yourself and for yourself first.

Sunday 14 Monday 15 Tuesday 16 Wednesday 17 Thursday 18 Friday 19 Saturday 20 SUMMARY

Session

Run / walk 75mins (inc hills)

5min walk 25min easy jog 5min walk (35mins)

10min walk/jog 10x 90 sec quick jogs 90sec easy walk between 5min walk to fin-ish (45mins)

3x15min slow jogs 5min walk be-tween Each (40mins)

50min walk, swim or bike

Details

Kms Time

Group Training at Kings Park

Total Kms

PHASE 3: TAPER

DATE: 21 August – 27 August WEEK: 7

Tip: Remember that you will have plateaus in your progress and tough days along the way

Sunday 21

Monday 22

Tuesday 23 Wednesday 24

Thursday 25 Friday 26 Saturday 27 SUMMARY

Ses-sion

10min walk 20min easy jog 10min walk (40mins)

5min easy walk 4x5min quick jogs 5min walk easy between each (45mins)

Easy 10min walk 10min easy jog 10min walk (30mins)

Rest or easy 20min walk

De-tails

Kms Time

Group Training at Kings Park

Total Kms

PHASE 3: TAPER

DATE: 28 August WEEK: 7

The Day of The Race

AM

City to Surf

Leave yourself plenty of time in the morning (2 hours prior to race) to eat a good breakfast (examples given in Fact sheet 11 previously) and therefore let your food digest before the race starts. But remember that rest is more important than eating as your body will still have

muscle glycogen stores available if you have been eating properly through the week leading up. So if you need the extra sleep take it!

Sunday 28th

DEFINITIONS

Long/Slow Run Long/Slow Runs are to be easy and fun. Here we are looking at slowly increasing the distance per week and do not want to

work on speed as yet. Vary your terrain as often as possible.

Interval Run Interval Runs work on increasing your running fitness levels and help you to work at pushing yourself out of your comfort zone (and learning to cope with that feeling). Intervals can be based on speed to increase the intensity or hills can be used. Intervals

usually involve a higher intensity and a lower intensity from that which you usually work.

Tempo Run Tempo running is continuous hard run at your ideal pace. Run at this pace for as long as possible and record your distance

and time. Slowly you will increase the time/distance of your tempo run. These are sometimes great to do on a treadmill if you have one available.

Rest/Recovery Rest/Recovery days can be used to either rest and recover or you can use these days to x-train (e.g. swim, cycle) or strength-en the body. It depends on your current schedule and fitness levels. It is advised to utilise these initially as you begin your new

running programme and then listen to your body accordingly.

TIPS AND TRICKS

Why the Tempo Works... Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles, but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxy-gen for metabolism more efficiently." How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that have-n't reached their new "threshold"), so they keep on contracting, letting you run farther and faster. ...If Done Properly But to garner this training effect, you've got to put in enough time at the right intensity. You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them. Typically, 30-40 minutes is sufficient, or 8-10kms if your goal is running a fast 10kms.

UP TEMPO A classic tempo or lactate-threshold run is a sustained, comfortably hard effort for 4 to 7kms. The workouts below are geared toward experience levels and race goals. GOAL: 5-K to 10-K Run three easy kms, followed by two repeats of 4 kms at 10-K pace or 2km at 5-K pace. Recover with one km easy between repeats. Do a 2km easy cooldown for a total of 12-15kms. The Right Rhythm To ensure you're doing tempo workouts at the right pace, use one of these four methods to gauge your intensity. Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace Heart Rate: 85 to 90 percent of your maximum heart rate Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10) Talk Test: A question like "Pace okay?" should be possible, but conversation won't be.

TIPS AND TRICKS

Long Run

Easy Relaxed (EZ) running. Run at a pace 60 seconds per km slower than you 10km race pace km split. If you run 40mins for 10kms then you (EZ) run will be 5min km pace.

Improving Speed Ease into faster running with these introductory workouts: 1. Easy fartlek. Fartlek, or speed play, is variable-pace running that emphasizes creativity. During a 30-minute run, choose objects to run to--telephone poles, trees, buildings, other runners, whatever. Make choices that mark off different distances so your pickups vary in length from 15 to 90 seconds, and modify your pace to match the distance. If you're with a group, take turns choosing, sometimes revealing your choice ahead of time, sometimes not. 2. Stopwatch fartlek. After 10 minutes on a 30-minute run, begin alternating 15 seconds quick, 45 seconds easy, 15 se-conds quick and so on, until you've done five or six faster segments. Some sports watches can be set to beep every minute to indicate when you should change pace. Otherwise, you can just glance at your watch periodically to keep track of when it's time to change. 3. Hills. Warm up with a 10-minute run to the base of a hill that has a steady (but not overly steep) slope. Run up at a con-stant pace for up to 45 seconds, then jog back down and repeat four more times. Move at a speed that allows you to finish each 45-second segment without gasping. The hill will present resistance; your job is to run controlled and steady, focusing on form. 4. Strides. On a track, run quickly for about 15 seconds every time you start a straightaway, then ease off and jog the rest of the straightaway and the turn before beginning another 15-second stride. Do this for a mile or so (eight to 12 strides). You can also do strides after a run (grass fields are nice), striding for 15 seconds one way, then jogging back and repeating eight to 10 times. 5. Races (5- and 10-Ks). Entering races now and then will do two things: First, it'll help you learn to run at a constant pace over a longer period of time. Second, since much training advice is based on a runner's 5- and 10-K times, knowing your per-sonal benchmarks at these distances can help you tailor your speed workouts more effectively.

TIPS AND TRICKS

Speedwork Rules Remember these 10 tips when you start adding the fast stuff to your running program: 1. Graduate from basic training. If you're a beginning runner, you need at least three to four months of building up before starting speedwork. Meaning? You should be comfortable running steadily for 30 minutes three to four times a week. 2. Scout out the right course. Avoid traffic and other hazards. Also shun fast downhill running. It looks easy, but it's actually tough on the mus-cles and can lead to injuries in a hurry. 3. Consider the surface. Grass and dirt trails are nice, but a smooth surface is even more important. Tree roots, sidewalk cracks and potholes can be dangerous. Rubberized tracks--smooth and springy--are often your best bet. 4. Warm up and stretch. Always begin with 10 to 15 minutes of easy running before picking up the pace. Combine that with stretching for opti-mum results. 5. Don't start too fast. Beginners usually err on the speedy side of speedwork. Hold it steady, and don't run so fast that your breathing and heart rate go crazy. 6. Focus on form. Speedwork improves your system's bio-mechanics, so think about form when you run fast. Visualize yourself running lightly, smoothly, and efficiently. 7. Find the fun. Faster running is a new kind of effort, but it doesn't have to be grim. Reduce stress by playing speed games and just plain enjoy-ing the zestier pace.

8. Rest the day after. If you're used to running the same pace day after day, you'll need to work at developing true rest days. Slow way down, cut back on distance or skip running altogether on the day after a speed session. 9. Start with five. That's a good number of repeats to begin with for most speedwork sessions. And one session a week is wise at first. After your body adjusts, add a second session. 10. Be careful when you race. A little speedwork can instill a false sense of overall fitness. Be cautious about your ability to maintain a fast tem-po. Learn to run at a pace you can hold the whole way.

MOTIVATIONAL TIPS

1. Sign up for a race as soon as you feel up to it.

2. Find a committed running partner. It is much harder to skip a run when you have someone else depending on you.

3. Remember that you will have plateaus in your progress and tough days along the way.

4. It gets easier.

5. Accept and appreciate the fact that not every single run can be a good one.

6. Be prepared to remove the words “can’t” and “never” from your vocabulary.

7. “Do not compare yourself to others. Run within yourself and for yourself first.

8. Don’t expect every run to be better than the last one; some of them will hurt.

9. Don’t think too much about it or you won’t do it.

10. Even a bad run is better then no run at all.

11. If you normally run with music try skipping it and listening to your feet to hear your pace and your gait.

12. Don’t be discouraged if you don’t experience weight loss immediately.

13. Running is not an excuse to triple your intake of doughnuts because runners gain weight too.

TIPS AND TRICKS

CORE TRAINING

In the last few years, there has been a big increase in the emphasis on strengthening the "core" of the body. The body's core, which includes the back and abdominal muscles, can be a weak link for many runners. Because of the nature of running, runners may be able to generate ideal power early in the event, but then low back fatigue and pain con-tribute to a loss of power.

• Begin your core training with simple exercises - abdominal crunches, back extensions, leg raises and bridging exercises (see list below).

• Progress to more complex exercises as you increase your core strength. Include a variety of exercises to minimize the risk of injury and keep you motivated.

• Explore the option of completing some of your exercises on an unstable surface such as balance boards or stability balls.

Spend equal time training the muscles in your lower back as you do the muscles of your abdomen. By omitting one you will create an imbalance in muscle strength and in-crease the risk of injury.

In addition to the exercises listed below, check out your local fitness centre, they may offer classes for learning more exercises that will help to strengthen your core.

Crunches (abdominals) Lie on the floor with your knees bent and your feet flat on the ground. Press your lower back into the floor. Extend your arms and place your hands on your thighs. Exhale and crunch forward 3-5 inches. Keep your head in a neutral position; don't let your chin move toward your chest! To increase the level of difficulty, crunches can be done on a stability ball instead of the floor. As you become more adept at using the stability ball for crunches you can begin to bring your feet closer together thus in-creasing the instability factor and recruiting more core muscles.

Prone bridge (also known as elbows and Toes) Lying on your stomach on a mat, balance on the tips of toes and elbows while attempting to maintain a straight line from heels to head. Start with 20-30 second efforts, rest 30 seconds and repeat. Work your way up to 4 or 5 repeats of 30-sec each.

Lateral Bridge (obliques) In a sideways position on the floor, balance on one elbow and the side of one foot while attempting to keep the body aligned in a straight line. Be sure to concentrate on the pelvic position - keep it all aligned. Start with only 10-15 sec, and gradually increase to 4 repeats of 30 sec on each side.

Stability Ball Trunk Extension (low back) Lie face down on a stability ball with your knees slightly flexed and your legs spread out for balance. Place your arms next to the body, off to the side (less resistance), or overhead (more resistance). Begin with your trunk flexed, with tension in the muscles that run on either side of the spine. Pull your shoulder blades together and down toward your buttocks as you begin to lift your torso off the ball. Slowly extend one vertebra at a time. Hold and then slowly lower your trunk back to its original start position. Repeat 10-20 times.

Stability Ball Hip Extension and Leg Curl (low back and hamstrings) Lie on your back on the floor and place your lower legs on a stability ball. Put your hands flat on the floor at your sides. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause, then reverse the motion-roll the ball back until your body is in a straight line, then lower your back to the floor and repeat.

TIPS AND TRICKS

HEART RATE

Running is a load bearing activity so your training heart rates will be on average 10-15 beats higher than your non load bearing (biking, swimming, rowing etc heart rate.

An easy formula for Running is 220 minus your Age.

Use as an approximate maximal running heart rate.

Or have your heart rates determined by lactate results or V02 testing

Energy

System

Physiological

Components

Duration

Recovery

Perceived

Exertion

Heart

Rate

Example

Sets

Recovery

T1

Perceived

5-6 / 10

Endurance

Slow twitch Increased blood

volume

20mins + hours of continuous

training

Very Easy

50-60% 120-160

Aerobic

Conditioning

T2

Endurance

Slow twitch Increased blood

volume

20mins + hours of continuous

training

Easy

Comfortable

70-80% 20mins to

2hrs steady state

training

Anaerobic

Conditioning

T3

Stamina

Increased blood volume Slow and fast

twitch development

15-25mins

short recoveries Intervals

Time trialsHill climbs

Comfortably

Hard

80-90% 5x5mins plus

30 seconds

recoveryor

30min time trial

Aerobic Capacity

T4

Speed

Slow and fast twitch development

Increased blood buffering

15-20mins

In sets of 2-8mins with 1:1

rest

Very Hard 90-95% 6x3mins

3mins recoveries

10mins rest then

repeat

Anaerobic

Capacity

T5

Speed & Strength

Improved blood

buffering

lactate tolerance

Slow and fast twitch development

6-10mins

in sets of 30secs to 2mins.

Rest is 1:2

or 1:3

Depending on length of effort.

Very Very

Hard

100% 10 repeats of

30seconds

Rest is 1min.

Long recovery

may repeat

STRETCHING EXERCISES

ADDUCTOR STRETCH Sitting on the floor with the soles of the feet together, place your hands either around your ankles or lower legs. Keeping your back straight gently open out the knees towards the floor. The elbows can be pressed against the inner knee to increase the stretch. Avoid pulling up on your feet during the stretch.

CALF STRETCH Standing one foot in front of the other, feet comfortably apart, both feet facing forward, front leg bent (knee over ankle joint), back leg straight, back straight. Press the heel of the back leg into the floor until a stretch is felt in the calf muscle in the back of the lower leg. If no stretch is felt, slide the heel slowly backwards, keeping the foot on the floor. For improved stability and a greater stretch, push against a wall

CHEST STRETCH Stand or sit upright and place your hands on the small of your back. Slowly bring in your elbows, until you feel the stretch on your chest. Aim to keep the elbows high during the stretch. Remember to breathe comfortable throughout the stretch.

DELTOIDS SHOULDER STRETCH Can be achieved either seating or standing. Take one arm across the front of your body, and use the other arm to perform the stretch. Push the arm into the chest at a point just to the side of the elbow joint. Aim to keep the arm straight, and breathe comfortably

GLUTS (BUTTOCKS) STRETCH Sit up with your left leg out straight, and your right leg crossed over at about the knee joint, placing the foot flat on the floor. Using your right arm, pull the bent left leg slowly across, until you feel the stretch in the right buttock region. Simply reverse both leg and arm to do the other side

STRETCHING EXERCISES

HAMSTRING STRETCH Lie on your back, bending one leg keeping that foot on the floor, to prevent you lifting your buttocks during the stretch. Raise your other leg, holding it either side of your knee joint,to gradually pull the leg towards you. You should feel the hamstring muscle stretching at the back of this leg. Concentrate on keeping your buttocks on the floor, and keeping the stretched leg as straight as possible.

LOWER BACK Lie on your back, with your legs bent up towards you. Keeping your upper back firmly on the floor, gently lower your knees to one side, hold for about 20 seconds, then repeat on the other side. Allow your lower back to rotate naturally to the side, however if any pain is felt avoid this stretch.

QUAD STRETCH This stretch can be performed either standing, or laying on your side. If standing use a chair or wall for support. Grab one leg at the ankle, and slowly pull your heel up towards your bottom, whilst slowly applying a stretch on the quadricep muscles (The large muscles a the front of the upper leg). If you can not reach your ankle, wrap a towel around your ankle, a pull on that, do this version lying down. Aim to keep your knees together and back straight throughout the stretch. Push your hips forward to increase the stretch on the quadricep muscles. TRICEP MUSCLE STRETCH Sit or stand tall, with good posture. Place one arm behind your head, with your hand facing down your spine. Use the other hand to gradually push down on the elbow joint, whilst slowly increasing the stretch on the tricep muscle. Repeat again on the other side.

HIP FLEXORS Place one leg forward with your knee above your toe, and the other stretched back with that knee touching the floor. Your hands can be placed on the front leg or floor to aid balance. Slowly push the pelvis forward until you feel the stretch in the upper thigh / hip flexor muscle of the rear leg.