Types of Training Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. There are two types of interval training in this program: Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh after this workout. Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing it. You should feel tired but not exhausted after this workout. Strength Training: You should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more information Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running with other disciplines such as cycling or swimming. Try these activities on your low mileage runs. Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles need to be warm before we stretch, reason why you might want to run a couple of minutes before stretching. See our Stretching Guide for more information Intensity Index Description Sprint Pace 8-9 in PES. Your Heart rate should reach 90/100% of your maxHR. You should run at full speed as long as it feels safe on joints and lower extremities. Make sure your strike remains relaxed and smooth Fast Pace 7 in the perceived exertion scale (PES). Faster than your marathon pace but it should feel in the border line be- tween comfortable and not so comfortable. Your heart rate Race Pace 6-7 in the perceived exertion scale. This is the pace you plan to run in the marathon. To calculate your marathon pace divide 42.195 by your goal time. Easy or Endurance Pace 4-5 in the PES and talk test. Slower than your marathon pace. Will make up the majority of your training mileage. INTERMEDIATE TRAINING PACE GUIDE Channel Nine 12km Run TRAINING GUIDE INTERMEDIATE
Transcript
Types of Training Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. There are two types of interval training in this program:
Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh after this workout.
Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing it. You should feel tired but not exhausted after this workout.
Strength Training: You should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more information
Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running with other disciplines such as cycling or swimming. Try these activities on your low mileage runs.
Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles need to be warm before we stretch, reason why you might want to run a couple of minutes before stretching. See our Stretching Guide for more information
Intensity Index Description
Sprint Pace 8-9 in PES. Your Heart rate should reach 90/100% of your maxHR. You should run at full speed as long as it feels safe on joints and lower extremities. Make sure your strike remains relaxed and smooth
Fast Pace 7 in the perceived exertion scale (PES). Faster than your marathon pace but it should feel in the border line be-tween comfortable and not so comfortable. Your heart rate
Race Pace 6-7 in the perceived exertion scale. This is the pace you plan to run in the marathon. To calculate your marathon pace divide 42.195 by your goal time.
Easy or Endurance Pace 4-5 in the PES and talk test. Slower than your marathon pace. Will make up the majority of your training mileage.
INTERMEDIATE TRAINING PACE GUIDE
Channel Nine 12km Run TRAINING GUIDE
INTERMEDIATE
GOAL Establish a regular routine Introduce gentle hill training Focus on aerobic fitness
TRAINING TIP... Plan your training now! This will guarantee your success. Marathon training works best if you start easy and build gradually so this is the right time to establish a goal and stick to it!
2 teaspoons nonpareil capers 1/4 cup plus 2 tablespoons mayonnaise
1 teaspoon salt 1/2 teaspoon black pepper
14 slices sturdy white sandwich bread 1/4 cup chopped chives, for garnish
Place the eggs in a saucepan and cover with cold water. Place
over high heat and bring to a boil. Boil the eggs for exactly 4 minutes. Remove from the heat and let sit 10 more minute
before draining. Run under cold water and peel the eggs immediately - the shell will come off much more easily while the
eggs are still wet and warm. Using a box grater, grate the eggs on the shredder side into a bowl. Add the salmon, dill, capers, 1/4 cup of the mayonnaise,
salt and pepper. Mix well. Lay out 7 slices of the bread and spread 1/4 cup of the egg
salad onto each slice. Cover with the remaining bread slices. Trim the crust off of all the sandwiches and cut each sandwich
crosswise into four triangles. Spread the long side of each triangle with a little mayonnaise
and dip each one into the chopped chives. Arrange decoratively on a platter.
MOTIVATIONAL TIP
“Obstacles are what you see when you take your eyes off the goal” - Anonymous
Sub-maximal Training Program: Warm up for 8 min at easy pace Run for 6-8min at fast pace . Slow down and cool down for the remaining 4-5min.
Remember you should feel refreshed after this workout. You are working at 70-80% of your max HR so you shouldn’t feel exhausted after any sub-maximal interval training
Hill Training:
Warm up for 2-3k, find a hill that is 50m long . Run up at fast pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat two times.
Cool down by running a couple of Kilometers at easy pace
Channel Nine 12km Run TRAINING GUIDE
WEEK ONE
GOAL Establish a regular routine Define your marathon pace Focus on technique when running hills
TRAINING RECIPE High Calorie. High Protein Smoothie
1 cup vanilla yogurt 1 cup 2 percent milk
1 medium banana, cut into chunks 2 tablespoons wheat germ
2 tablespoons protein powder
In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein
powder. Blend until smooth.
MOTIVATIONAL TIP
“If you want to win something, run 100 meters. If you want to experience something, run a marathon."
TRAINING TIP One mistake you want to avoid is running your long runs too fast. Try to do these runs always slower than marathon pace or close to marathon pace… never faster. If you run this long runs faster than you should you are actually putting too much stress on joints and muscles…
Maximal Interval Training Warm up for 8-10min. Run 20sec at sprint pace. Slow down and recover at easy pace for 3-4min. Repeat x 3
This workout is more intense than the sub-maximal interval training so you should be working at 85-95% of you Max HR. You should feel a bit tired after this workout but not exhausted in order to prevent injuries.
Hill Training:
Warm up for 2-3k, find a hill that is 50m long . Run up at race pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat 3 times.
Cool down by running a couple of Kilometers at easy pace
TRAINING TIP Before charging a hill, do a shoulders check. Are they creeping up to your
GOAL
Establish a regular routine Introduce gentle hill training Focus on aerobic fitness
TRAINING RECIPE
Mexican Chicken Salad
2 skinless, boneless chicken breast halves 35 g dry fajita seasoning, divided
15 ml vegetable oil 1 (15 ounce) can black beans, rinsed and
drained 1 (11 ounce) can Mexican-style corn
120 ml salsa 280 g mixed salad greens
1 onion, chopped 1 tomato, cut into wedges
Rub chicken evenly with 1/2 the fajita seasoning. Heat the
oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside.
In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm.
Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn
mixture.
MOTIVATIONAL TIP “If you want to win something, run 100 meters. If you want to experience something, run a marathon."
Channel Nine 12km Run TRAINING GUIDE
WEEK THREE
Sub-maximal Interval Training Warm up for 8-10 min. Run for 10 min at fast pace . Slow down and cool down for the remaining 5min.
Hill Training
It is recommendable when possible, to run part of the 12k course prior to race day. This will allow you get used to the hills and hard bits of the race.
TRAINING TIP If you feel tightness in your quads when going up a hill, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
GOAL Increase intensity and distance Define your Race Pace
TRAINING RECIPE Baked Fruit
225 g pitted prunes 225 g dried apricots
55 g raisins 1 (15 ounce) can pineapple chunks, undrained
448 g cherry pie filling 60 ml dry sherry
235 ml water 45 g blanched slivered almonds
Preheat oven to 350 degrees F (175 degrees C).
In a deep baking dish, mix together prunes, dried apricots, raisins, and pineapple chunks. In a separate bowl, combine cherry pie filling, sherry, and water. Pour over the fruit, and
blend thoroughly. Stir in almonds. Cover, and bake in preheated oven for 1 1/2 hours.
MOTIVATIONAL TIP "Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey
Channel Nine 12km Run TRAINING GUIDE
WEEK FOUR
Sub-maximal Interval Training Warm up 8-10 min. Increase speed and run at fast pace for 2 min. Slow down to race pace and recover for 3 min. Repeat x 3. Cool down remaining 5 min
TRAINING TIP When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall--landing evenly across the mid foot.
Increase intensity and distance Define your race pace
TRAINING RECIPE Pumpkin Pancakes
250 g all-purpose flour
40 g brown sugar 9 g baking powder
5 g baking soda 2 g ground allspice
2 g ground cinnamon 0.9 g ground ginger
3 g salt 355 ml milk
245 g pumpkin puree 1 egg
30 ml vegetable oil 30 ml vinegar
In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar.
Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to
combine. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each
pancake. Brown on both sides and serve hot.
MOTIVATIONAL TIP "The will to win means nothing without the will to prepare." -Juma Ikangaa, 1989 NYC Marathon winner
Maximal Interval Training Same as in week 2. Repeat x 4. Increase intensity Hill Training Same as week 2. Repeat x 4
Channel Nine 12km Run TRAINING GUIDE
WEEK FIVE
TRAINING TIP Becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
15 ml honey (optional) 5 ml vanilla extract (optional)
Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste. Use more or less liquid
depending on the thickness you want for your smoothie.
MOTIVATIONAL TIP
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Canadian marathon runner
Sub-maximal Interval Training: Warm up 8-10 min. Increase speed and run at fast pace for 2min. Slow down to race pace and recover for 3min. Repeat x 3. Cool down remaining 5 min.
Hill Training: Same as week 5.
GOAL Increase intensity gradually
Introducing tougher hill and interval workouts
Channel Nine 12km Run TRAINING GUIDE
WEEK SIX
TRAINING TIP Cotton socks will only lead to blisters; invest in socks designed for running.
Maximal Interval Training x 3 Race Pace/ Sprint Pace
6 Run Easy Pace
5k Run Hilly Course Easy Pace
REST DAY 8k Run Race pace
10km Long Run Easy Pace
GOAL Increase intensity gradually
Introducing tougher hill and interval workouts
TRAINING RECIPE Power Bars:
80 g quick-cooking rolled oats 60 g whole wheat flour
60 g wheat and barley nugget cereal (e.g. Grapenuts TM)
1 g ground cinnamon 1 beaten egg
60 ml applesauce 60 ml honey
40 g brown sugar 30 ml vegetable oil
35 g unsalted sunflower seeds 30 g chopped walnuts
198 g chopped dried mixed fruit
Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking
spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon
into prepared dish. Pour milk evenly over apple mixture. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly.
Allow to cool slightly before serving.
MOTIVATIONAL TIP
"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." -Paul Tergat, Kenyan professional marathoner
Maximal Interval Training Warm up for 8-10min. Run 30sec at sprint pace. Slow down and recover at easy pace for 3-4min and repeat x 3
Channel Nine 12km Run TRAINING GUIDE
WEEK SEVEN
TRAINING TIP Set running goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for running will soar.
Increase intensity gradually Introducing tougher hill and interval workouts
TRAINING RECIPE Simple Baked Apples
6 apples - peeled, cored and sliced
100 g white sugar 25 g all-purpose flour 1 g ground cinnamon
2 g ground nutmeg 0.5 g ground cloves
80 g raisins 60 g chopped walnuts
120 ml whole milk
Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat
with non-stick cooking spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg
and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and
walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture.
Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to
cool slightly before serving.
Sub-maximal Interval Training: Warm up for 8-10 min. Run for 20 min at fast pace . Slow down and cool down for the remaining 5min running at race pace
Channel Nine 12km Run TRAINING GUIDE
WEEK EIGHT
MOTIVATIONAL TIP "In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." -Fred Lebow, New York City Marathon co-founder
TRAINING TIP
Be flexible with your training. Feel free to modify your workouts when you feel you have to. Always remember that the steady build up is what is really important about your training.
Maximal Interval Training x 4 Easy Pace/ Race Pace
5k Run Easy Pace
Hill Training x 5 Easy Pace/ Rae Pace
REST DAY 7k Run Easy pace
11k Long Run Easy Pace
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts
TRAINING RECIPE Low-fat Blueberry Bran Muffins
85 g wheat bran
235 ml nonfat milk 120 ml unsweetened applesauce
1 egg 145 g brown sugar 3 ml vanilla extract
60 g all-purpose flour 60 g whole wheat flour
5 g baking soda 3 g baking powder
3 g salt 145 g blueberries
Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin
liners. Mix together wheat bran and milk, and let stand for 10 minutes.
In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift
together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture
until just blended. Fold in blueberries. Scoop into muffin cups.
Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped
MOTIVATIONAL TIP
"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham, running speaker and writer
Hill Training: Same as week 6. Repeat x 5.
Maximal Interval Training Same as week 7. Repeat x 4
Channel Nine 12km Run TRAINING GUIDE
WEEK NINE
TRAINING TIP “Increasing mileage or speed in an effort to improve performance is risky. You could crash and burn, either while training or in the race itself. You may become injured; you may become over-trained. You can limit your risks by making only small shifts. Increase mileage gradually.
Maximal Interval Training x 3 Race Pace/Sprint Pace
5k Run Easy Pace
Hill Training x 5 Easy Pace REST DAY 5k Run
Easy pace
8k Long Run Easy Pace
GOAL Increase intensity gradually
Introducing tougher hill and interval workouts
TRAINING RECIPE
Simple Summer Smoothie
1 banana 220 g frozen strawberries 155 g frozen blueberries
235 ml frozen cherries 4 ice cubes
120 ml orange juice 185 g vanilla yogurt
3 ml honey (optional)
Place the banana, strawberries, blueberries, cherries, and ice cubes into a blender. Pour in the
orange juice, vanilla yogurt, and honey. Puree until smooth.
For more recipes visit www.allrecipes.com
MOTIVATIONAL TIP
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." -William Faulkner
Channel Nine 12km Run TRAINING GUIDE
WEEK TEN
Hill Training: Same as week 9.
Maximal Interval Training Warm up for 8-10 min. Run 35sec at sprint pace (very fast). Slow down to race pace for 4 min. Repeat x 3
TRAINING TIP “Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus you'll train yourself to go
GOAL Taper Training Carbohydrate loading and increase water intake Visualize finish line
Sub-maximal Interval training Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 5min. Slow down and cool down for the remaining 5 minutes.
RECIPE Potato-Watercress Soup
1 tablespoon butter 1 small onion, diced
1 rib celery, diced 2 cloves garlic, minced
3 large Yukon Gold or all-purpose potatoes, peeled and cut into 3/4-inch chunks
1 quart chicken stock 1 bunch watercress
1 cup plain yogurt 2 dashes Worcestershire sauce
Dash Tabasco sauce Salt and freshly ground black pepper, to
taste Snipped chives, chopped scallions, or
lemon slices, for garnish (optional)
In a heavy stockpot on medium-high heat, melt the butter. Add the onions, celery and garlic and saut?or 5-
7 minutes until the vegetables are soft. Add the potatoes and pour in the chicken stock until the
potatoes are covered. Bring to a boil and let simmer on medium-high heat until the potatoes are soft and tender,
about 35 minutes. Remove from the heat and add the watercress. Stir until wilted. Add the remaining
ingredients. Using a blender, puree until smooth. To
MOTIVATIONAL TIP
"You only ever grow as a human being if you're outside your comfort zone." - Percy Cerutty
Channel Nine 12km Run TRAINING GUIDE
WEEK ELEVEN
TRAINING TIP “Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then
Carbohydrate loading and increase water intake Visualize finish line Rest your body in preparation for the big day
INTERVAL TRAINING Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 10min. Slow down and cool down for the remaining 8-10 minutes.
TRAINING RECIPE Mango-Banana Smoothie
1 banana
80 g frozen mango pieces 80 ml plain yogurt
120 ml orange-mango juice blend
Combine the banana, mango, yogurt, and
juice in a blender; blend until nearly smooth. For more recipes visit
www.allrecipes.com
MOTIVATIONAL TIP
"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." - Liane Cardes
Channel Nine 12km Run TRAINING GUIDE
WEEK TWELVE
DAY BEFORE THE RACE Run a couple of km to loosen up muscles and to get mentally prepared for your race. Try 100m runs at race pace walking or jogging between runs. Don't do any strength training on this week but keep stretching after runs
