• Warm up: Always start your walks or runs 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 or run, 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.

EASY RUNNING PROGRAM (12 weeks to City to Surf)

• Week 1: 2 easy 4km run
• Week 2: 3 easy 4km runs
• Week 3: (M) easy 4km (W) 4km with light hills (F) easy 4km (S) LSD 5km
• Week 4: (M) easy 4km (W) 4km with light hills (F) easy 4km (S) LSD 6km
• Week 5: (M) easy 4km (W) 4km inc 3 x hill repeats (F) 4km fartlek efforts at varying speeds and distances (S) LSD 7km
• Week 6: (M) easy 4km (W) 4km inc 3 x hill repeats (F) 4km fartlek efforts at varying speeds and distances (S) LSD 8km
• Week 7: (M) easy 4km (W) 4km inc 5 x hill repeats (F) 5k with 3 x 1km efforts as core training - 400m recovery walk or slow jog (S) LSD 9km
• Week 8: (M) easy 4km (W) 4km inc 5 x hill repeats (F) 5k with 3 x 1km efforts as core training - 400m recovery walk or slow jog (S) LSD 10km
• Week 9: (M) easy 4km (W) 4km inc 5 x hill repeats faster (F) 8k with 3k/2k/1k efforts as core training - 400m recovery walk or slow jog (S) LSD 11km
• Week 10: (M) easy 4km (W) 4km inc 5 x hill repeats faster (F) 8k with 3k/2k/1k efforts as core training - 400m recovery walk or slow jog (S) LSD 12km
• Week 11: (M) easy 4km (W) 4km with a few light hills (F) 4km fartlek (S) LSD 8km slightly above race pace.
• Week 12: (M) easy 4km (W) easy 4km (F) easy 4km (S) Race day.