A good time to test fitness
We are into Week 6 of the 16-week programme for the Cape Egmont Half-Marathon, writes World Multisport’s
Now is a good time to test where your fitness is. And the simple, most effective way to do that is via a time trial or even a race.
This week we’ll be doing a five-kilometre test at your best effort.
Often doing a time trial means you’re doing it on your own. A race, however, provides a competitive environment, and you’ll always push that bit harder with people around you.
With Park Run every Saturday morning from Nobs Line, Strandon, at 8am, you have the perfect opportunity to do a race over 5km.
Park Runs are free, your time will be recorded for you and there are people of all abilities who participate.
Regardless of which one you do, the important thing is to be able to repeat the same course and distance in the future, so you can compare your results.
Here’s the full programme:
Beginner
Monday: Rest; Tuesday: Easy 40 min with 15 sec walk every 5 min; Wednesday: Rest; Thursday: Easy 15 min then 7 x 1 min hard with 1 min walk in between and easy 10 min to finish; Friday: Rest; Saturday: Park Run 5km or time trial; Sunday: Easy 45 min with 30 sec walk every 5 min and 4-6 x 60-80m strides.
Intermediate
Monday: Rest; Tuesday: 20 mins easy then 4 x 3 min hard with 3 min jog in between and easy 15 min to finish; Wednesday 55 mins easy and 5-7 x 60-80m strides; Thursday: 40 mins easy; Friday: Rest; Saturday: Park Run or 5km time trial; Sunday: 65 mins easy and 5-7 x 60-80m strides.
Advanced
Monday: Cross-training 30 mins; Tuesday: 20 mins easy then 5 x 4 min hard with 4 min easy jog in between and easy 15 min to finish; Wednesday: 60 mins easy and 8-10 x 60-80m strides; Thursday: 45 mins easy; Friday: Rest; Saturday: Park Run or 5km time trial; Sunday: 75 min easy and 8-10 x 60-80m strides.