Fo­cus on con­di­tion­ing rather than race pace

Wangaratta Chronicle - - Sport -

IF you are fol­low­ing this plan then you are en­ter­ing week three of the pro­gram lead­ing into the Wan­garatta Fun Run’s half marathon event.

Load­ing for this week is fo­cus­ing well on time on your feet and con­di­tion­ing rather than pace.

Strength train­ing also fea­tures while self re­flec­tion and ed­u­ca­tion will also pre­pare all half marathon run­ners on and off their regime. THURS­DAY 5km run and a good strength ses­sion again to­day. Ad­vanced run­ners can do up to 7 x 800m re­peats. Walk­ers can walk 5km and also do the strength ses­sion. FRI­DAY Rest from train­ing to­day. But you don’t have to rest from im­prov­ing your knowl­edge and or diet. To­day might be a good time to get on­line and sub­scribe to a run­ning mag­a­zine or visit the li­brary and bor­row a run­ning book. SATUR­DAY 60 min­utes of cross train­ing to­day. That will be two days in a row with­out run­ning and hope­fully makes you keen for to­mor­row’s longer ses­sion. If feel­ing re­ally good to­day, then com­plete the cross train­ing at a harder ef­fort. SUN­DAY The long run is 12 kilo­me­tres this week (16km for ad­vanced, 2 hours for walk­ers). Re­mem­ber that the long ses­sion is about time on your feet more than it is about pace. Stretch at half­way if it helps. And if it’s hot then don’t skip the ses­sion but em­brace the heat know­ing that it’s mak­ing you fit­ter and stronger.

MON­DAY

A stretch and strengthen ses­sion again to­day. Re­mem­ber that there are plenty of great gyms and per­sonal train­ers out there that can help you with strength train­ing too. And for those do­ing it at home or work, re­mem­ber to check out the web­site for some good on­line videos and tips. TUES­DAY To­day is a 6km run. By this stage you are wel­come to start run­ning these Tues­day ses­sions a bit faster if you are feel­ing good and / or add an­other strength ses­sion. Re­mem­ber though that race week is when it all comes to­gether, so be care­ful not to overdo the train­ing along the way. WED­NES­DAY 5km run to­day. If you did 7km at a harder ef­fort yes­ter­day, then con­sider back­ing off to­day. Or if yes­ter­day was easy, then step it up to­day, even if only for part of the run.

How did you feel to­day com­pared to last week? Are you see­ing and feel­ing the re­sults of your train­ing? Are you start­ing to be­lieve you can achieve the dis­tance or a time goal?

For fur­ther de­tails of the train­ing pro­grams visit the web­site at www. wan­garat­ta­ma­rathon.com. au then click on “Train­ing”. Ad­di­tional dis­cus­sion is avail­able on the face­book page at www.face­book.com.au/ wan­garat­ta­ma­rathon.

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