Botanic to Bridge

Training

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Welcome to this 6 week training program designed to help you perform at your best in the 2011 Botanic to Bridge fun run. This program has been prepared with 8km runners in mind, however the program is suitable for anyone with basic levels of fitness participating in either of the events. The sessions in this program can be used as a guide to give your training more direction and to give each session purpose. Intensity levels should be adjusted to suit individual fitness levels.

Start the 6 week training program now!

Week 1 program: July 4 - 10
Week 2 program: July 11 - 17
Week 3 program: July 18 - 24
Week 4 program: July 25 - 31
Week 5 program: August 1 - 6
Week 6 program: August 7 - 14

The program at a glance

• The program builds training volume and intensity during the first four weeks before tapering off in the two weeks leading up to race day. This tapering off will allow you to maintain fitness levels while still being rested and fresh for your event.
• There are three to four key runs for you to complete each week. These runs can be completed on the days specified or they can be switched with cross-training days to suit individual commitments.
• You can do as much or as little of the program as your current fitness levels allow. Advanced runners or those with high levels of fitness may aim to complete all training sessions at the higher number of interval repetitions outlined in the range. Beginners or those with basic levels of fitness may use the lower number in the interval repetition range.
• Cross-training sessions are a great way to support your running fitness while giving your body and your mind a break from running every day. Cross-training also builds muscular and core strength which can make you a more efficient runner. Details for home or park cross-training sessions have been provided. Other examples of cross-training might include swimming, cycling, a gym class, some weights or a social game of sport. You might also attend one of the Perfect Fit Training Solutions' weekly group outdoor sessions.
• You should aim to give your body one full day of rest every week. Other rest days are optional.
• Two Giant Group Outdoor Sessions have been included as part of the 6 week training program. These super Saturday sessions are set down for weeks three and five and will take place on July 23 and August 6. These sessions run for two hours and incorporate different modes of training to stimulate you physically and mentally. They also provide you with a chance to ask questions about your training and exercises. The sessions cost $20 per person and bookings are essential as numbers will be limited. Email Perfect Fit Training Solutions via perfect.fit@bigpond.com if you are interested in participating.
• Finally, enjoy the program!!

This training program has been developed by Bec Josey of Perfect Fit Training Solutions. Bec is a qualified fitness trainer who helps people get in shape for life, as well as events. Bec is also a journalist and has been writing her Busy Bodies fitness column for The Observer since 2007.

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