4KM CITY TO SURF BEGINNER TRAINING PROGRAM This 7 week 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 4k! • 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 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.
Transcript
4KM CITY TO SURF
BEGINNER
TRAINING PROGRAM
This 7 week 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 4k!
• 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 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.
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 sometime 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 strengthen 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
1. In the immortal words of Walt Stack famed senior-citizen distance runner “Start slow … and taper.”
2. At first keep your runs short and slow to avoid injury and soreness so you do not quit.
3. If you are breathing too hard slow down or walk a bit until you feel comfortable again.
4. Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
5. Set realistic short term and long term goals.
6. Keep a training diary.
7. Soreness one to two days after a run is normal (delayed onset muscle soreness).
8. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road.
9. There’s no shame in walking.
10. Subscribe to a running magazine or pick up a book or two on running.
11. Four laps around the local the high school track equals one mile.
12. Lift weights.
13. It’s okay to take walk breaks (run 1 minute walk 1 minute then progress to run 10 minutes walk 1 minute etc.).
14. Vary your training routes. This will prevent boredom and prevent your body from getting acclimated.
15. Speed work doesn’t have to be scientific. Try racing to one light post and then jogging to the next.
16. Push through rough spots by focusing on the sounds of your breath and feet touching the ground.
17. Do speed work after you develop an endurance base.
18. Practice running harder in the last half of your runs.
19. Do abdominal breathing to get rid of side cramps or “stitches.”
20. If you can’t find the time to run, take your running gear to work.
21. Run on trails if at all possible. It will be easier on your body and you’ll love it.
22. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan.
23. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go
and focus on the next opportunity to get it.
TIPS AND TRICKS
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
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 tempo. Learn to run at a pace you can hold the whole way.
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 quadri-cep 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.
