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How I’m training for the City2Surf – Part 2

How I’m training for the City2Surf – Part 2

2

Once you have your running shoes and other essentials sorted for the City2Surf, it is time to plan your training routine. The most important factor for efficient training is to run at a slow and consistent pace and build this up as your training progresses. This will ensure that your body can handle running 14 kilometres at a steady pace with minimal rest and a lower risk of injury on race day. If your training involves running at 100% through each practice run, you will not be able to maintain a steady pace, which can lead you to stopping and starting during the race for a break. Furthermore, this will likely lead to overuse injuries in your lower legs and hips.

As a recreational runner, my aim is to train 3 times per week at 3 different distances for each session. Below is a table showing my training routine leading up to the City2Surf for the next 3 months:

Weeks Tuesday Friday Sunday
1 5.0 3.0 7.0
2 5.5 3.5 7.5
3 6.0 4.0 8.0
4 6.5 4.5 8.5
5 7.0 5.0 9.0
6 7.5 5.5 9.5
7 8.0 6.0 10.0
8 8.5 6.5 10.5
9 9.0 7.0 11.0
10 9.0 7.0 12.0
11 9.0 7.0 13.0
12 9.0 7.0 14.0
13 9.0 7.0 14.0

As seen in the above table, I allow myself time to rest between each session to let my body to recover effectively. Cramming your training in the beginning or end of the week may fatigue your muscles immensely, further increasing your risk of injury. Furthermore, I use the first two training sessions of the week to maintain a consistent running pace at a shorter distance, leaving my run on Sunday to be the longer and harder run. Increasing my distance by approximately half a kilometre each week for each session allows me to slowly build up my endurance and cardio without burning out. Keep in mind this is only a rough guide and will vary from person to person. If you notice that you are burning out, rest for a period of time and do not push through.

Having an effective training program is important to ensure that your run at the City2Surf is smooth and injury – free. If you have any concerns about these, let the team at SOLE – LUTION PODIATRY help you. You can reach us on 02 9569 5145 or book online by clicking here

Thanks!

Luke Sassine

Sole – Lution Podiatry

SoleLution
admin@sole-lutionpodiatry.com.au