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Sample walking program for City to Surf (14km)
- Warm up: Always start your walks with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
- Build up: Before you get into the harder section of your walk, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running or walking speeds.
- Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions.
- Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
- Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light walking or running.
- Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
Sample program: 4 session x 12 weeks for 14km event
- Week 1: 2 easy 3km walks
- Week 2: 3 easy 3km walks
- Week 3: (M) easy 3km walk (W) 3km with light hills (F) 3km easy walk (S) LSD 4km
- Week 4: (M) easy 4km walk (W) 3km with light hills (F) 3km easy walk (S) LSD 5km
- Week 5: (M) easy 4km walk (W) 3km walk with 3 x hill repeats (F) 3km with 2 x 500m power walking intervals as core (S) LSD 6km
- Week 6: (M) easy 5km walk (W) 3km walk with 3 x hill repeats (F) 3km with 2 x 500m power walking intervals as core (S) LSD 7km
- Week 7: (M) easy 5km walk (W) 4km walk with 5 x hill repeats (F) 4km with 2 x 1km power walking intervals as core (S) LSD 8km
- Week 8: (M) easy 6km walk (W) 4km walk with 5 x hill repeats (F) 4km with 2 x 1km power walking intervals as core (S) LSD 9km
- Week 9: (M) easy 6km walk (W) 5km with 6 x hill repeats quicker (F) 5km with 2 x 1km & 2 x 500m power walking int's (S) LSD 10km
- Week 10: (M) easy 6km walk (W) 5km walk with 6 x hill repeats quicker (F) 5km with 2 x 1km & 2 x 500m power walking int's as core training (S) LSD 10-12km
- Week 11: (M) easy 4km walk (W) 4km with a few light hills (F) easy 4km walk with a few short power walking efforts (S) LSD 6km slightly above race pace
- Week 12: (M) easy 3km walk (W) easy 3km walk (F) easy 2km walk (S) Race day 14km.
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John Reidy: 0413 376 236 | Jamie Hicks: 0412 785 223 | Sydney, Australia | Bookings Essential |
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