Race Preparation - Training Guide
2009 Skilled Burnie Ten - Race Day Results 2009 Southern Cross Television Training Team
by Mark Connelley Personal Trainer
This is a 10 week training program for the beginner/intermediate runner.
Seek out a fairly flat course. A dirt track is ideal. Avoid the roads if possible. Use grass surface for variety.
WEEK 1
3 x 20 min walk/run, at least one running free day between each 20 min session. Run for as long as you can remaining in control of your breathing and not getting too tired or sore in the lower body. Include daily sessions of flexibility unit and strength units (as set out below).
WEEK 2
As for week 1, try to run for an increasing proportion of the 20 minutes. Include three sessions where you carry out a flexibility unit and strength unit daily (especially calves).
WEEK 3
2 x 20 min run Vary intensity, 1 x 30 min run (out and back) Recruit a friend, Min 3 flexibility and strength units Develop a weekly event.
WEEK 4
- 3 x 30 min run
- 4 flexibility
- 3 strength units
- seek a course with some slight hills for one run.
WEEK 5
- 1 x 40 min run
- 1 x 20 min run
- 1 x 30 min run (out and back)
- Min. 4 flexibility units, 3 strength units and one hilly run.
WEEK 6
- 1 x 40 min run on a hilly course
- 2 x 30 min run (in and out)
- Min. 4 flexibility units and 3 strength units
WEEK 7
- 1 x 50 min run (flattish course)
- 1 x 20 min run
- 1 x 30 min run (hilly course)(out and back)
- Min. 4 flexibility units and 3 strength units
WEEK 8
- As for week 7 run/walk your race distance
WEEK 9
- 1 x 40 min run on a hilly course
- 2 x 30 min run (1 x out and back)
- Min. 4 flexibility units and 3 strength units
WEEK 10
- "Taper Week"
- Monday - 30 min run
- Tuesday - rest day
- Wednesday - 20 min run
- Thursday - rest day
- Friday - 20 min run
- Saturday - rest day
- Sunday - race day.
* Strength Unit - The sit-ups and squats are to develop or maintain postural muscle strength. There is no need for maximal exertion or speed of execution. (Even use a fitball).
- 3 x 10 Abdominal Curl
- 3 x 12 slow full squats
- 3 x 10 push-ups
* Flexibility Unit - These are to develop and maintain adequate muscle length of appropriate groups, assisting posture and off setting muscle shortening associated with running. These should be performed slowly without pain. Stretch quads, hamstrings, calves, buttocks, lower back and upper body.
