No stopping you now!
This Saturday, (or which ever is your long day) we want to jog the entire distance with no walking, to teach your mind the discipline needed for race day. This will really boost your confidence too.
You’ll need to pace yourself. Start nice and slowly, and then keep some energy in reserve to last the entire two hours. Recalling Duncan’s analogy of using gears (week 7), if you’re tempted to walk on any of the hills, just chop down to a really easy gear. Use short little strides, whilst keeping the same rhythm or cadence as on the flats.
For those of you who are already jogging the entire long run, you can use this long run to pace yourself so that you’re going harder in the last half (called negative split), as this is a solid strategy for race day.
You’ll need to take a snack and water for any long sessions over 1 hour, a great chance to test out what you’d like on race day. I recommend half a banana or a small sandwich or a muesli bar every 30 minutes, and at least 2 mouthfuls of water every 15 minutes. Carry them in a small back pack / camelbak. Enjoy!
Come and join us on Wednesday Evenings
Come and join us for strength and conditioning on Wednesday nights, 5:30pm. Meet at the Tennis courts on the grassy banks Lake Avenue, Frankton.
Week eleven training schedule:
Thursday 28th Aug
45 mins total, comprised of accelerations, a little faster than last week:
10 minutes walk to warm up, on the way to a jogging site of grass in a park or similar.
5 minutes of “accelerations”: Start with a fast walk pace, increasing the pace, a faster gear every minute, until at the start of minute 3 you are jogging. Keep increasing the jog pace slowly until you are jogging at a good old clip at the finish of 5 minutes.
Do a total of 6 accelerations
Warm down walk for 5 minutes.
Friday 29th Aug
Rest day (optional swim or bike or yoga or gym)
Saturday 30th Aug
2 hour long, easy endurance run /jog.
No walking this time. Need to show our mind race-day discipline.
Ideally run on softer trails such as dirt, gravel, grass etc (eg bush trails or around the outside of a golf course (with permission)). We want to avoid the injury threat of too much running on hard surfaces such as roads.
Stretch straight after, and ideally get a massage to aid recovery.
Sunday 31st Aug
Easy walk or hike, eg with friends or family. 60 to 90 mins. Make it scenic and fun.
Important to make it easy, to help recovery from yesterday’s long session. Also consider orienteering or geocaching for some variation.
Alternatively, an easy bike ride.
Monday 1st Sept
Rest day (optional swim or bike or yoga or gym)
Tuesday 2nd Sept
Time Trial #8. Aim to beat last week’s time.
Warm-up 10 mins brisk walk or easy jog
Warm-down 10 mins walking. Record your time.
Wednesday 3rd Sept
Steve’s Strength and conditioning clinic:
5:30pm sharp! til 6:30 pm Meet 5:25pm at the Tennis courts on the grassy banks Lake Avenue, Frankton, Queenstown.
Alternative: 60 mins, medium pace jogging (fartlek .. Google it) with 4 x 5 mins effort (fast run) in the middle. Undulating small hills.
Thursday 4th Sept
45 mins total, comprised of accelerations, a little faster than last week:
10 minutes walk to warm up, on the way to a jogging site of grass in a park or similar.
5 minutes of “accelerations”: Start with a fast walk pace, increasing the pace, a faster gear every minute, until at the start of minute 3 you are jogging. Keep increasing the jog pace slowly until you are jogging at a good old clip at the finish of 5 minutes.
Do a total of 6 accelerations
Warm down walk for 5 minutes.