Sunday, April 1, 2012

Week 3

Week 3 runners and time to up the anti. 

Day One - Walk 3 and a half minutes then jog for one and a half minutes. Repeat 9 times. This should take you 45 minutes. Make sure you do a full stretch after completing the repetitions.

Day Two - Warm up for 5 minutes. Do a fast 200m run, rest 60 seconds. Do a fast 400m run, rest for 2 minutes. Run 1k and then rest 4 minutes. Do a fast 400m run, rest for 2 minutes. Run 200m for a total distance of 2.2k

Day Three - Warm up firstly and then do a 3k run. You need to pace yourself to make sure you do not stop. You need to be mentally strong as you should be able to finish the 3k without stopping.

I use to track my runs. This is a free app for smartphones and works well with my iphone. The inbuilt GPS tracks my course as I am running keeping a time, pace, distance and altitude record. It also gives me 5 minute updates as I run - can be a bit of a coach for those who need it.

It is important now to make sure you hydrate the day before you run as well as on the day. You will loose a lot on the longer runs so drink plenty. Remember for every 22k of body weight try and drink 1 liter of water per day. It seems a lot but better to stay hydrated than to dehydrate.

Also now is when the stretching will be critical after running BEFORE you cool down. My routine is when I return from a run, big drink and then straight into stretching while I am still warm/hot.  

Starting to get some interest in the Bridge to Brisbane in September and looks like we will have at least 2 teams of 5 runners, 1 for the 5k and 1 for the 10k. If you join Runkeeper befriend me and lets track each others progress. Also is our FB page. Please like us there and feel free to post comments both on FB and here on the blog. 

Happy running !! :)