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 progress 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.

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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.

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Remember to start off walking then gradually introduce running.

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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.

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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.

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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.

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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 completed 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

Long Run

Long Tempo

Short Tempo

1600s

1200s

800s

400s

>8kms