With the City2Surf just over a month away, you should be well and truly clocking up those training kilometres…but fear not if you've left it until after the school holidays to get your training schedule down pat. Here's a few ways to get you race ready for the big day…
Mix up long and short runs
Start your week with a short 25/30 minute run to get you going. Then plan a long run for the weekends where you have more time to recover and are able to dedicate the time rather than squeezing it in before work and having to spend all day at a desk.
Interval Training
As well as mixing up your training days and giving you a bit of variety, interval training will help improve your pace. If you're striving for a PB, this is a great way to reach your goal. By running the same pace, day in, day out, you will inevitably run the race at that pace. Interval training will help your body run at faster times throughout the race and conserve your energy when you need it most. Plan at least one interval session, midweek, between your short and long runs.
Heart Break Hill
This is by far the most challenging part of the course, infamous some might say. Plan one of your long runs at the weekend around tackling it. This way you will know what to expect. If you've never run the City2Surf, you don't have to push yourself straight off, take it easy and tackle the hill steadily. The main objective here is to know what's coming before race day.
Tapering
Now whilst you may have only just started training or have been a bit slack over the initial few weeks, that doesn't mean you should overdo it over the next few weeks. This will only lead to fatigue and injury. Take it easy, set a realistic goal each week and during the week before the race, taper off your long distance runs. Plan to not do any running the two days before the race and start to mentally prepare yourself.
Join in our Run Club
From this Saturday join in our Run Club, meet at the studio at 730am and one of the Trainers will take you for a run around Double Bay in preparation for the big day. You will also have the chance to meet other clients who are taking part.
Get a running assessment
Finally, if you're struggling to get the km's in, not recovering as quickly as you'd like or are concerned about a niggle turning into an injury, get yourself a running assessment. Limitless Physiotherapy and Pilates operate out of SESMO and are offering a comprehensive running assessment that can assist with both performance and injury prevention. Go to http://limitlessphysio.com/run/ for more information.
Mental Preparation
You need to mentally prepare yourself for the race…and enjoy it. It's a great race and a great day. Some would even say the unofficial start to the summer! Organise for your friends and family to meet you at the finish line to help you celebrate your achievement!
Finally look out for the Vision Double Bay Team both during and after the race. Speak to your Trainer about the designated meeting point before and after the race. As you run past the studio, look out for Captain Accountability and the rest of the team cheering you on!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
