Positive mindset helps produce a better run
It’s Week 7 of the 16-week programme for the Cape Egmont Half-Marathon, writes World Multisport’s
The weather is cooler, we’ve had some rain and the days are shorter. Sometimes it’s not always appealing to get outside and go for a run when the weather is not great.
However, these are the times when we should get out the door and be grateful about it. Why? For the simple fact that you can run, as there are many who would love to be able to but can’t.
This race raises money for the Taranaki Cancer Society. I am sure that people battling cancer would love to be able to go for a run if they could.
On the days when you don’t feel like it, change your mindset to one of gratitude. Reframe your mindset to a positive one, be grateful and straight away you will have a much better run.
This week’s programme sees the volume of running increase slightly to further develop your endurance.
Remember to keep your easy runs easy at a conversational pace and your hard runs hard at 2-3 word sentence pace.
Beginner
Monday: Rest; Tuesday: Easy 45 min with
15 sec walk every 5 min and 4-6 x 60-80m strides; Wednesday: Rest; Thursday: Easy
15 min then 6 x 90 sec min hard with 90 sec walk in between and easy 10 min to finish; Friday: Rest; Saturday: Cross Training 30 minutes ; Sunday: Easy
50 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 4 min hard with 4 min jog in between and easy 15 min to finish; Wednesday 60 mins easy and 5-7 x
60-80m strides; Thursday: 45 mins easy; Friday: Rest; Saturday: Cross Training 30 minutes; Sunday: 70 mins easy and 5-7 x
60-80m strides.
Advanced
Monday: Cross-training 30 mins; Tuesday:
20 mins easy then 6 x 4 min hard with 4 min easy jog in between and easy 15 min to finish; Wednesday: 65 mins easy and
8-10 x 60-80m strides; Thursday: 50 mins easy; Friday: Rest; Saturday: Easy 15 min then 10 x 1 min hard with 1 min easy jog recovery in between; Sunday: 80 min easy and 8-10 x 60-80m strides.