YOUR WEEKLY TRAINING GUIDE

WALKERS Week 2

SATURDAY: Grab a couple of mates and go for an hour brisk walk somewhere relatively flat. Maybe on one of Hobart’s beaches.

SUNDAY: Long walk over a hilly course. Do 60 to 70 minutes. MONDAY: Choose an activity that is easy on the body like swimming or cycling, indoor or out. Try to go non-stop for at least 40 minutes. TUESDAY: Do a fast-paced walk for 45 minutes. WEDNESDAY: Bike ride, row or swim for 30 minutes at a steady pace. THURSDAY: Walk at a brisk pace over a hilly course for 45 minutes. FRIDAY: Have a rest day.

RUNNERS Week 2

SATURDAY: Grab your family or friends and have an easy run for 30 minutes on a flat course like a beach.

SUNDAY: Long run over a hilly course. Try to add 10 minutes onto last week’s time.

MONDAY: Do some activity like cycling, swimming or circuit training. TUESDAY: 10-minute warm-up, 20 minutes at a breathless pace, 10 minutes cooling down.

WEDNESDAY: Low-impact exercise for 45 minutes. Try circuit training or cycling.

THURSDAY: Run at a comfortable pace for 10 minutes then increase the pace for 2 minutes. Recover for 2 minutes. Do this four times. Run for 30 minutes altogether.

FRIDAY: Rest and recovery day.

POINTS TO REMEMBER

To help with your focus write down your goal and put it by your bed and on the fridge. Consistency is important. You should aim to train most days and gradually build your training load. Some hip and core strength work will help too (get expert advice). Get good sleep and eat healthy foods to give you the energy you need. A breakfast of wholemeal cereal and/or bread with fruit and yoghurt is an excellent choice. Also drink up to two litres of water per day.