Smart running will take you to the finish line with a smile

FOR a runner starting out from scratch a 24 week programme would be ideal in preparation for an event of the magnitude of the Discovery Surfers, run as it is over the 17.5km stretch from Kwelera Mouth to Nahoon Beach.

The same would apply to those running the 5km Junior Surfers or the watered down shorter event of approximately 10km from Gonubie.

The juniors are of course far more likely to be generally fit from many other activities such as water sports and at their age will invariably easily manage a 5km trek across the beach and through one river.

With only six weeks to race day there might be some concern as to what can still be done for those who have not built up optimally.

For adults the most important thing is to be aware of general health and how much stress the body can manage. Engaging a health professional who works regularly in a sporting environment should be the point of departure.

Even runners perceived to be at the top of their game sometimes miss a warning signal or a symptom and the consequences can be dire.

Beginners, or folk new to running, should also not emulate the workload that seasoned athletes engage in, because it has taken years for them to reach a specific workload.

With six weeks to go and something of a base in place there is still an opportunity to reach a level of fitness that will allow a runner to enjoy the event. While there can never be a one size fits all programme (why engaging with a coach is a good idea) I have set out a programme of sessions that should be both enhancing and fun to do.

Indeed the most important ingredient in the build up to race day is enjoyment.

Gather a group with you who are doing Surfers and go along to one of the parkruns that take place on any Saturday at 8am. A free workout over 5km among a few hundred fellow travellers will set the tone.

On Sunday embark on a longer run at a slow, conversational pace. The total distance should be about 25% of total weekly kilometres clocked up, while Monday would be either a rest day or easy 30min.

Tuesday is quality session day with repeat 1 000m at what we term threshold pace, which is 18-20sec per kilometre slower than 5km race pace, but with a short 2min rest between. The number of 1 000’s should be built up from two to five over the next few weeks. Fit to go runners can start on four or five.

Wednesday is good for a slow longer run about half the distance of the Sunday effort.

Thursday is a good day for a mixed session. An example could be 2-3x1 000m at threshold pace plus 45x200m at race pace and then 1 600m of acceleration with each of the 400m segments being around five seconds faster than the previous one. The rest between 200s should allow for a full recovery. Friday is a good rest day. All the above is subject to where a runner’s levels currently are. If in doubt e-mail bobnorrismarketing@