Steady buildup key to a good result on big day
The key word this week is consistency.
Building fitness is a gradual process with each week building on the week and weeks previous. What you do this week will impact on the weeks ahead.
In other words - not training because it's too cold, too wet or you're too tired, will catch up on you on the big day.
So whatever event you are aiming for in the Ascot Park Hotel Southland Festival of Running, be patient and be consistent. Most of us got away with intense cramming in the week or two before exams back in school days but leaving it to the last minute will not work when preparing for a marathon, half marathon, 10k or 5k.
Ascot Park Hotel Southland Marathon and Half Marathon
Sunday: 45 minutes
Monday: 20 minutes
Wednesday: 40 to 60 minutes
Friday: 40 minutes
Saturday: 30 minutes
Same rules as last week: jog if you can, walk when you want, rest when you feel like it. If you want to or can go longer do so providing you do not get puffed or tired and do less if you need to.
McDermotts Coachlines 10k
Sunday: 40 minutes
Monday: 20 minutes with 3 or 4 by 60m or so strideouts (s/o)
Wednesday: 40 minutes
Thursday: 30 minutes
Saturday: 20 minutes - this time do it as 5 minutes very easy running (slower than normal), 10 minutes steady (slightly faster than normal) then 5 minutes very easy again. The steady section in the middle must be at a pace you can sustain for the entire 10 minutes and should be at the limit of your conversation pace - any faster and you can no longer carry on talking.
The Southland Times 150 Years 5k
Sunday: 30 minutes
Monday: 20 minutes
Wednesday: 30 minutes
Thursday: Walk 30 minutes
Saturday: 20 minutes plus 4 x 60m s/o
Online entries are open now on the Southland Festival of Running website at: http://www.southlandfestivalofrunning.co.nz.
The event is presented by Athletics Southland and Sport Southland.
The Southland Times