Sidestep the
setbacks
Struggling to stay in the running game? Here’s how
to navigate the hurdles that are holding you back
The setback: You’re
really out of shape
The fix: Pump up the music
You
told us…
sometimes.
“Run without music
s on your gait,
It allows you to focu
ct and it will
breathing and impa
nique.”
help refine your tech
ia
Thanks, Elysha (v
Facebook)
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48
womensfitnessmagazine.com.au
womensfitnessaustralia
@womensfitnessmag
@womensfitnessau
Dreading hitting the track after a long
break from your sneakers? Let Beyoncé,
Katy Perry and Rihanna give you a hand.
Listening to your favourite tunes while you
run can reduce feelings of fatigue, increase
psychological arousal and improve your
coordination, ensuring you perform better
and go for longer. Then, when you’re ready
to stop, the right track can trigger a
physiological relaxation response, chilling
you out. Put together a playlist of tunes
(check out page 32 for inspo!) or cue
up some of the ready-made options
available on music apps like Spotify.
The setback: Your strength
workouts are slipping
The fix: Mix it up
Sure, running is a great cardio workout,
but it’s never a good idea to single out one
discipline and stick to that alone. If you
don’t feel like jogging, don’t – keep things
interesting and keep your body guessing
by swapping out at least one of your weekly
pavement-pounding sessions for a gym
workout. It’s a myth that weight training
will slow runners down – a little gym time
can really power up your runs, whatever
the distance. A stronger core will help you
to maintain good posture, which is key for
running efficiency, and increasing your leg
strength will improve the power of your
push-off, reducing the amount of effort
you put into each stride. Plus, building
strength will help to reduce the risk of
injury that’s often associated with the
repetitive running motion.
The setback: You’re getting
bored on your runs
The fix: Double up
Don’t like the solitary nature of jogging?
Take a friend. Research shows training with
a buddy equals more consistent workouts
and better performance. But this isn’t just
womensfitnessmagazine.com.au
womensfitnessaustralia
@womensfitnessmag
advice for newbies, it’s a tactic used by elite
athletes, too – they often train in pairs or
groups. Commitment to your mate, a pat
on the back when you put in that extra bit
of effort, an understanding voice to push
you on – not to mention someone to
compete against – will help to keep you
going. If you can’t convince a friend to hit
the trail with you, join a running club for
a constant supply of buddies.
The setback: You’re not
seeing any results
The fix: Keep a diary
Research published in the Journal of Sport
& Exercise Psychology found that keeping
a diary of your training runs can help you
stick to a programme. People who record
their runs tend to exercise more frequently
and are more likely to see results. And
make sure you mark an X on the days when
you miss a session – it’s a simple visual trick
that’s been shown to help keep runners on
course. Buy a separate diary (or use the
diary on your smartphone) to record your
runs. Include your vital stats such as the
distance you covered, your time, incline,
pace and your heart rate.
The setback: You just can’t
get motivated to move
The fix: Picture it
You know the saying, “A picture is worth a
thousand words”? It holds especially true
here. Raid your albums for photos and
search for mementos that will give you
the kick up the backside you need when
your motivation is missing. A photo of you
crossing the line in a previous race stuck on
the fridge door, or a medal you won at a
track meeting hanging on your bedroom
mirror may be all the inspiration you need.
Be creative and explore a few options,
starting with a photo in your gym bag, on
your desk at work or even just a spare pair
of trainers in the back of the car, so you see
them every single time you open the boot.
It’ll keep your goal front and centre. ❯
@womensfitnessau
49
What type of
runner are you?
Runni
ng
specia
l
Get warmed up!
Ditch your warm-up crimes and
stretch your way to a perfect run
1
2
Are you hot to trot or battling permanent cold feet?
Take our quiz to discover your striding spirit
Complete this sentence: “I go
running because…”
A “I love the feeling of freedom, and the
endorphin rush I get from it afterwards”....
B “I know it’s good for me”..........................
C “It hurts… Actually, why do I do this?”…..
What’s your most essential
piece of kit?
A State-of-the-art joggers .........................
B iPod; purely for motivation ....................
C iPod; purely to drown out the sound of
you hyperventilating ...................................
Which animal most reflects
your running style?
A Gazelle. Your stride is graceful and you
don’t even look like you’re trying ...............
B Cat. Fast in short bursts, then you need
to nap for the rest of the day ......................
C Galapagos tortoise. Pluto circles the sun
faster than you lap ovals .............................
Which famous movie quote
sums up your morning jogs?
A “I feel the need – the need for speed”....
B “Run, Forrest, Run!”.................................
C “Houston, we have a problem”...............
What’s an achievable 10km time
for you?
A Sub-60 minutes, every time ...................
B Between one and two hours .......….........
C Happy to just get to 10km without
needing the St John Ambulance ...............
As: You take your sport
seriously, and so you sho
uld – you’re
obviously a natural. Consi
der joining
a local running club. The
competitive
spirit will improve your run
nin
Mostly Bs: You enjoy youg.
r
sessions once you get sta
rted, but
you’re not dreaming of Ol
ympic
glory. Set yourself regula
r time and
distance goals to maintain
motivation.
Mostly Cs: You’re not design
ed
for running, which is totally
fine
because, frankly, it’s tough
love.
Remember, there’s no sha
me in
dropping into a walk – or
trying other
cardio sports such as cycling
or rowing.
What type of races are we
most likely to find you at?
A I don’t get out of bed for less than 20K ...
B Fun runs – with emphasis on the fun .....
C Randwick Races. The best kind! ............
What’s your exercise excuse?
A Someone amputated my legs ................
B Sometimes life just gets in the way .......
C It’s 6am and the doona’s warm...............
You
told us…
ing, push
“If you feel like stopp
mething a few
yourself towards so
e, and keep
metres away, like a tre
knackered! ”
doing it until you’re
arina
Thanks, Greenerm
(via Instagram)
The verdict
Hip openings (knee bent)
Areas stretched: Hips, bottom, thighs
Technique:
Rotate your leg out so it’s
Stand with feet together.
pointing to the side. Change
Lift your leg up and forward,
to the other leg after one set.
keeping your knee bent.
1 x 15 reps each side
1
2
Mostly
Leg swings
Areas stretched: Hips, rear thighs
straight, swing your left
Technique:
Hold onto something
leg forward and back with
sturdy if necessary for this
momentum. Change legs
one. Keeping your back
after one set. 1 x 30 reps
1
2
Tech stuff to keep you motivated
#loves
1. An all-in-one with real-time
coaching, heart rate monitor
and GPS. Adidas miCoach
Smart Run, $500
50
Arm swings
2. At-a-glance info =
easier way to achieve your
goals! TomTom Runner
GPS Watch, $199
womensfitnessmagazine.com.au
Areas stretched: Back, stomach, shoulders
Technique:
Keeping your back straight
arm is moving in the
and feet together, swing your opposite direction.
arms up and down so each
1 x 30 reps ❯
3. Fun messages to inspire
you before and after runs,
in super sleek white. Nike+
SportWatch GPS, $199
womensfitnessaustralia
@womensfitnessmag
@womensfitnessau
51
Runni
ng
specia
l
Don’t be afraid
of the dark
run
appy
Download these
free apps to get you
racing out the door
For the
beginner
Those
new to the
running
scene
should start with the
Bupa Running app.
It’s a virtual PT that
provides you with
a health check,
personalised running
program and a diary
to track your progress.
Training after dark doesn’t have to be scary. Stay on the safe side with these tips
✻
Map your route
Pick routes you know, as things
can look very different in the shadows.
“If you train alone, let someone know
the route you’re taking,” says Salomon
Trail Team runner Emma Clayton. Circuit
sessions, such as laps around your local
streets, are ideal because they allow you
to train in a place you know and trust.
Feeling too wiped to complete a circuit?
“Don’t be tempted to take a shortcut just
because you’re tired,” warns Jo Walker,
a personal safety expert from the Suzy
Lamplugh Trust. “And try to avoid using
the same route every day.”
✻
Visibility is vital
Wearing bright clothing makes a
lot of sense. Most high-visibility clothing
is yellow, but it can be any fluorescent
colour – neon pink or orange are ideal
“How I
became
nner”
a ru
Holly Wainwright
In 14 weeks, writer
a 21km hero.
went from non-runner to
gling a job
“Sleep-deprived from jug
tore my
and a baby, I wanted to res
nd
frie
A
.
fitness and self-esteem
that
rity
cha
a
–
suggested Can Too
ile
wh
al
go
a
te
ple
trains you to com
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nce
Ca
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for
you raise money
n
tho
ara
f-m
hal
t
firs
my
Australia. At
the
und
training session I puffed aro
self not to
my
ce
vin
con
to
ing
try
track,
e support
Th
run right out of the oval!
le more
litt
a
from Can Too lifted me
y to
wa
the
all
each week, from 4km
era
Op
ney
Syd
the
the 21km finish at
for
0
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$2,
n
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House. I raised
g of new
the cause and made a gan
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friends.
Can Too.”
can make 21km... Yes, you
info.
for
u
Head to cantoo.org.a
52
and look bang on-trend. High-tech
gear also often includes reflective panels,
allowing light from vehicles to bounce
off the material and glow brightly in the
dark. Can’t afford to splash out on fancy
new running threads? White clothing
shows up in motorists’ headlights too,
and you can add a cheap reflective
armband for extra safety points.
✻
Position yourself
It’s not just cyclists who need to
position themselves in traffic carefully
– runners should be mindful on the road
too. “Running against the flow of traffic
will increase your safety by preventing
people from driving close behind you,”
says self-defence expert Khalid Ismail.
This will also mean you’ll be able to see
the cars heading in your direction on
your side of the road.
Here’s a top tip – don’t push
yourself to the max. “It’s best to avoid
hard workouts when you’re by yourself,”
says Walker. “If you get too tired, you’ll
be unable to defend yourself.” This
doesn’t mean you have to miss out on
tough sessions – consider joining a
running club or running with friends.
✻ Take action
For the
goal setter
Need
motivation
to run that
extra km?
Download the Nike+
Running app and
watch your urban
footprint as you pound
the pavement and
mark your movement
along the way.
What would you do if something
didn’t seem right? Run like crazy, that’s
what! “Always act on instinct,” Walker
advises. “If something looks or feels
wrong, it probably is.” Running alone?
Try a safety app like Life360 (life360.
com). It allows your friends and family to
follow your route and if anything should
happen, you can hit a panic button to
alert them to where you are. Nifty.
Ask the experts
Q
womensfitnessmagazine.com.au
✻
Don’t push it
What’s the best
way to get rid of
a mid-run stitch?
A
“Instead of stopping, keep
running at a much slower
pace and exhale simultaneously.
The sudden onset and intensity
of a stitch feels alarming, but it’s
not an injury. It’s a cramp of the
diaphragmatic muscle on one side
that occurs when your breathing
movements are repeatedly out
of sync with your stride. Release
the muscle cramp by breathing out
forcefully when your heel opposite
the stitch strikes the ground. If the
stitch occurs on your right side,
slow down your pace, put your hand
over the stitch, take a deep breath
in, then a breath out as your left
womensfitnessaustralia
@womensfitnessmag
For the visual
learner
If you
love a
good stat,
Runmeter
GPS charts everything
from your distance,
heart rate, PBs, laps
and training plans.
foot hits the ground. It doesn’t
have to be every left heel strike
but keep doing this until your
stitch vanishes.”
Dr Claudia Lee, WF expert
general practitioner
Q
What’s the best
mid-running race
snack for longer runs?
A
“Your body can only use what
it has digested so during a
long-distance run you need to
provide your body with an easily
digestible fuel. That’s why products
like sports drinks, sports gels and
lollies are great options. They’re
portable, instant energy supplies.”
Caitlin Reid, WF expert dietitian
@womensfitnessau
You
told us…
steps
“Up hills, take small
and lif t your knees.”
Thanks, Anna_
louisa88 (via
Instagram)
For the super
runner
Looking
for a little
friendly
rivalry to
supercharge your PB?
Download Strava for a
community at the tap
of a finger. Challenge
others, set records and
climb the points-based
leaderboards. ❯
53
Try this:
Chi running
Look the part
our style-in-motion must-haves
This energy-efficient and
injury-free form of running
uses principles of Tai chi.
According to chi running
expert Lucia Hamzova, “It
teaches us to feel strong and
powerful in the core while the rest of the
body is relaxed.” Keep reading for Lucia’s
tips to getting your chi run on:
Sports
Bras
LMA Active, $29.95,
from Harris Scarfe
Bonds Active Track,
$34.95
L’urv, $79
Lucas Hugh, $160
Proof Eyewear ‘Ontario’,
$149.99
Local Supply,
$59.95
Giorgio Armani,
$260
Adidas, $220
Reebok, $160
Airflex, $99.99
Roxy, $69.99
Ice-Watch, $129
Nixon Time Teller P, $99.99,
from General Pants Co. ❯
Love 2 Run, $39.95
Shorts
You
told us…
I pump
“Mum always said if
ing, my
my arms when runn
atter how
legs will follow no m
rks!”
fatigued I am. It wo
Thanks, Bree (via
Facebook)
#4 Arm swing: Arms should be set
in an L shape, swinging back and kept
close to the body. Imagine you’re holding
a volleyball in front of you, so your arms
don’t cross the centre. Your fingers should
only be lightly closed in a fist. If you get
tired during a run, just add more arm swing.
54
Panache, $113.50
#loves
# 3 Get aligned: Bring your shoulders
over the hip bone, hip over the ankles,
keeping feet grounded. You’ll feel your
whole body on a slight forward angle. As you
lean, gravity takes over and all you have to
do is pick up your heels, and fall forward,
without pushing off or using excess energy.
Sand: Doing a few laps on the beach
every now and then will strengthen the
arches of your feet, ankles and other
lower leg muscles. It also has the benefit
of reducing the impact on your joints
and increasing your energy consumption,
which will supercharge your training.
Don’t go too hard too soon, or you’ll
risk tight calf muscles. Slowly building
up to longer distances is key.
UA Armour, $69.99
tanks
#2 Mid-foot landing: The midfoot is the three points that connect into
a triangle (between the big toe, small
toe and the heel). Always land on the midfoot to prevent injuries and to ensure body
weight is evenly distributed on both legs.
WF’s resident personal
trainer Libby Babet
offers a lesson on
tackling different
running terrains.
Triaction, $49.95
Berlei, $49.95
#1 Relax: This allows us to run
effortlessly, with the free flow of energy.
Mix it up
Runni
ng
specia
l
Barefoot: This allows your feet
to move through a natural range of
motion and, over time, they’ll become
stronger. It’s important to start with
super-low mileage (we’re talking in
the hundreds of metres, not in the
kilometres here) to make sure you
don’t end up with overuse injuries.
Start completely barefoot on a hard-ish
surface, like packed sand or a track, and
try to land lightly, without thudding your
feet down. The less impact, the better!
Steps/hills: Your body is a smart
little cookie and quickly adapts to long,
slow runs. This is where mixing it up
with sessions that get your heart rate
through the roof is important. Stairs,
hills and interval training are the best
womensfitnessmagazine.com.au
womensfitnessaustralia
@womensfitnessmag
“Your body is
a smart little
cookie and
quickly adapts
to long runs”
ways to do this and they’re also
fab, no-brainer sessions. Find a hill
or a set of stairs, run up and jog/
walk down. Repeat six-to-10 times
(depending on the length of the
hill/set of stairs), and then your
training is done! Short, sweet and
sweaty … just the way we like it.
@womensfitnessau
sunglasses
trainers
watches
55
Runni
ng
specia
l
Hit the pavement...
injury-free!
Events
Race day
essentials
Former Aussie
800m runner
and chiropractor
Kate Wood tells us how.
1
Have your running shoes fitted
by a professional every time. It’s
hard not to go for the nice colours but,
when it comes to preventing injuries,
the correct footwear will make your
long-term performance much prettier!
If your feet are excessively rolling
in or out, or you have pain during or
after running, get them assessed for
orthotics. The best type are semi-rigid
orthotics that are supportive but don’t lock
your foot into a rigid structure.
Have your spine and joints checked
by a sports chiropractor, osteopath
or manipulative physiotherapist before you
start an intense period of training. This will
help identify areas of muscle weakness,
bio-mechanical breakdown, nervous
system firing issues or potential injuries.
Regular massage, reflexology,
chiropractic, osteopathy, bowen
therapy or physiotherapy treatments are
important. Just like you service your car
before it breaks down, your body also
works best when readjusted regularly.
5
Foot and arch strength exercises
are essential to keep the feet strong,
especially if you’re wearing orthotics. (Just
a quick a side note, although orthotics
support the feet and prevent injuries,
they’re actually doing the work for the foot
and hence make them weaker over time).
A well-planned program that
gradually increases the demands
on your body (aka ‘progressive overload’)
allows your body to adapt to the training.
Running on softer surfaces, rather than on
cement paths, also gives the body more
longevity as there’s less impact on joints.
The better your technique, the
better your chance of preventing
common injuries. Poor foot placement,
over-striding, excess pelvic rotation and
lack of arm drive all create more stress.
Regular stretches will most likely
prevent injuries and assist recovery.
This can be teamed with Epsom salt baths,
saunas, heat, ice and hot/cold treatments.
Having a strong core protects your
lower back and gives you a base to
pivot when you run. It allows glutes to fire
better, which takes the load off hamstrings.
Pain and twinges are messages
from your body that something
is not right. You can dose up on pain killers,
limp and strap but if you don’t address the
cause of the problem it will either get worse
or compensate in another area.
6
2
7
3
8
4
9
10
What to pack in your kit to get you
through the big day.
A sweat
towel
Made of
microfibre,
it’s perfect
for a post-run
wipe down.
Lululemon,
$39
+
The night before a race/run:
Tuna pasta, homemade
vegetarian pizza, chicken
and brown rice stir-fry
+
+
The morning of a race/
run: Weet-Bix, peanut butter
on toast, banana and yoghurt
+
+
When you’re training:
Spaghetti bolognaise,
chicken noodle stir-fry,
Bircher muesli
56
womensfitnessmagazine.com.au
You
told us…
Shoe
insoles
Good support
makes all the
difference. Add
these inserts
for a cushy run.
Footcare,
$17.99
Breathable
underwear
Run easy with
these light,
breathable undies.
Lululemon, $19
Blister
band-aids
Don’t let rubbing hold
you back. Compeed
Blister Patch,
$13.69, Priceline
+
womensfitnessaustralia
Vic
Melbourne Electric Run,
12 April: Run or dance the 5km.
Great Ocean Road Marathon,
17-18 May: Hit the pavement
on this world-famous route.
Running belt
The easiest way to carry your iPhone,
keys and cash, leaving your hands free.
Nathan Sports, $35
Dietitian Susie Burrell
Fuel Your Run suggests these eats...
Anti chafe
Glide on arms pre-run.
Body Glide For Her,
$16.99, Rebel Sport
@womensfitnessmag
NSW
City2Surf, 10 August: Grab
some friends for this iconic run.
Sydney Running Festival,
21 September: Brilliant views.
@womensfitnessau
ing author
“This quote by runn
n just makes
Dr George Sheeha
e [real]
sense: ‘You learn th
st the little
competition is again
wants
voice inside you that
to quit.’ ” Thanks,
ok)
Hayley (via Facebo
ACT
Australian Running Festival,
12-13 April: Try the 5km or tough
it out in the ultra-marathon.
Canberra Times Fun Run, 14
September: Not a polly in sight.
Tas
City to Casino, 18 May:
Explore Hobart on this fun run.
Launceston Ten, 15 June:
It’s Oz’s fastest 10km road race.
Qld
Gold Coast Airport Marathon,
5-6 July: For runners of all levels.
City2South, 15 June: Get to
know Brissy on this 14km jaunt.
NT
Mother’s Day Classic,
11 May: Run for a loved one.
Candy Jam, 30 August: Be
blasted by colour on this course.
SA
Neon Run, 5 April: Make
your way through 5km of neon.
Adelaide Marathon Running
Festival, 24 August: Tackle the
10km run or full marathon.
WA
Easter Soft Sand Classic
Run, 12 April: Get a team
together for the 2.5km or 15km.
Surf to Surf Fun Run, 19
October: Views you’ll love. ❯
57
Runni
ng
specia
l
guide
to…
You
told us…
“Focus on your brea
thing and
the rest follows. I br
eathe in
through my nose fo
r 3 seconds,
out through my mou
th for
3 seconds.” Thanks
,
@petatreloar
(via Instagram)
g
n
i
n
i
a
r
t
event
How it works: Each program builds
on the one before, so you can eventually
work your way up to a full marathon.
Session types:
Race pace: This is the speed you plan
to run your race, so do the maths
and have your watch at the ready.
The 10km Plan
Wk
1
2
3
4
Monday
INTERVALS: fast
run 1 min, jog 2
mins; repeat x 10
HILLS:
25 mins; run up,
slow jog down
REPEATS:
5 x 400m, rest
2 mins between
HILLS:
30 mins; run up,
slow jog down
5
EASY RUN: 6km
6
INTERVALS:
6km alternating
run/jog lengths
Tuesday
Tempo run: Starts with a slow jog, ramps
up to a race pace, then eases at the end.
Easy run: Running at a pace you could
comfortably hold a conversation.
Interval session: Switch between
faster-paced running and slower jogging.
Hills: Keep a strong pace on the uphill
charge, then relax and slow downhill.
Wednesday
1
2
3
Monday
REPEATS:
3 x 1,200m, rest
3 mins between
REPEATS:
6 x 800m, rest
3 mins between
HILLS:
30 mins; run up,
slow jog down
Friday
Saturday
Sunday
Rest/stretch
Rest/stretch
EASY RUN: 5km
EASY RUN: 6km
Rest/stretch
Rest/stretch
TEMPO RUN: jog
10 mins, race pace
20 mins, jog 5 mins
REPEATS:
5 x 400m, rest
90 sec between
Cross train
Rest/stretch
EASY RUN: 7km
Rest/stretch
Rest/stretch
INTERVALS: 6km
alternating run/jog
Cross train
Rest/stretch
EASY RUN: 8km
Rest/stretch
Rest/stretch
EASY RUN: 5km
Cross train
Rest/stretch
EASY RUN: 10km
Rest/stretch
Rest/stretch
REPEATS:
4 x 800m, rest
3 mins between
EASY RUN: 5km
Rest/stretch
EASY RUN: 8km
Rest/stretch
Rest/stretch
TEMPO RUN: jog
1km, run at race
pace 3km, jog 1 km
Rest/stretch
EASY RUN: 3km
+ 20 mins stretch
RACE DAY ❤
Half-marathon Plan
Wk
Thursday
Repeats: You’ll need a sports field and a
watch with a GPS to mark the distances.
Complete these as fast as you can.
Cross train: Ideally an activity, anything
other than running, that works on your
strength. You could try circuits, weights
sessions, dance-conditioning classes, power
yoga, swimming, cycling or surfing.
EASY RUN: 5km
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest/stretch
EASY RUN: 6km
Cross train
Rest/stretch
INTERVALS:
8km alternating
run/jog lengths
Rest/stretch
Rest/stretch
EASY RUN: 8km
Cross train
Rest/stretch
EASY RUN: 10km
Rest/stretch
Rest/stretch
INTERVALS: fast
run 60 sec, jog 90
sec; repeat x 15
EASY RUN: 9km
Rest/stretch
EASY RUN: 15km
Rest/stretch
4
REPEATS:
3 x 1,500m, rest
4 mins between
Rest/stretch
EASY RUN: 12km
Cross train
Rest/stretch
EASY RUN: 20km
Rest/stretch
5
EASY RUN: 8km
Rest/stretch
INTERVALS:
8km alternating
run/jog lengths
EASY RUN: 15km
Rest/stretch
Cross train
EASY RUN: 3km
+ 20 mins stretch
6
TEMPO RUN: jog
10 mins, race pace
20 mins, jog 10 mins
Rest/stretch
INTERVALS:
8km alternating
run/jog lengths
EASY RUN: 15km
Rest/stretch
EASY RUN: 5km
+ 20 mins stretch
RACE DAY ❤
58
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bigger, badder race,
a
le
ck
ta
to
y
ad
re
e
u’r
yo
fun runs or
Whether you’ve only done
half- and full-marathon
,
km
10
a
r
fo
s
an
pl
g
in
in
the tra
Libby Babet breaks down
full-marathon plan
WK
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
REPEATS:
6 x 800m, rest
3 mins between
Rest/stretch
EASY RUN: 10km
EASY RUN: 14km
Rest/stretch
EASY RUN: 4km
EASY RUN: 10km
Rest/stretch
EASY RUN: 8km
EASY RUN: 15km
Rest/stretch
EASY RUN: 4km
race pace: 25km
Rest/stretch
EASY RUN: 10km
Cross train
Rest/stretch
EASY RUN: 8km
EASY RUN: 10km
Rest/stretch
EASY RUN: 12km
EASY RUN: 8km
Rest/stretch
EASY RUN: 5km
race pace: 20km
Rest/stretch
EASY RUN: 5km
EASY RUN: 35km
Rest/stretch
EASY RUN: 6km
EASY RUN: 25km
Rest/stretch
EASY RUN: 5km
EASY RUN: 20km
Rest/stretch
EASY RUN: 3km
+ 20 mins stretch
2
3
4
INTERVALS:
10km alternating
run/jog lengths
REPEATS:
6 x 800m, rest
2 mins between
REPEATS:
4 x 1,500m, rest
4 mins between
TEMPO RUN: jog
10 mins, race pace EASY RUN: 14km
25 mins, jog 10 mins
INTERVALS:
8km alternating
EASY RUN: 15km
run/jog lengths
5
EASY RUN: 8km
Rest/stretch
6
EASY RUN: 10km
Rest/stretch
7
HILLS:
30 mins; run up,
slow jog down
Rest/stretch
TEMPO RUN: jog
10 mins, race pace EASY RUN: 10km
25 mins, jog 10 mins
8
INTERVALS:
8km alternating
run/jog lengths
Rest/stretch
EASY RUN: 6km
Rest/stretch
RACE DAY
59