Training Guide
Key Advice when starting out on a training programme
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| Clothing: |
Loose fitting and appropriate for the weather. Better to have a wind and shower proof jacket and not |
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need it, than not have it with you and wish you had. |
| Shoes: |
Try and use correct running shoes. Cross training shoes can be used, but are designed for the Gym. |
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Running shoes are best. The Shoe Clinic, Willis St and in the Hutt will fit you with the correct shoes. |
| Warm-up & Stretching: |
Check the website for correct warm-up and stretching routines. |
| This week’s Tips: |
1. Change out of wet/damp clothes immediately and put on dry clothes or take a shower. |
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2. ensure toe nails are neatly trimmed with no sharp edges and socks are correctly fitted with no creases. Turn any seams away from your foot. |
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3. don’t put unnecessary pressure on yourself to complete the programme – run or walk as you feel. You may surprise yourself. Missing one day because of work commitments is not a sin. |
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GOOD LUCK |
Week 1: (19 November – 25 November)
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
19/11/2007 |
Run and Walk 15mins (25) |
Run and Walk 20mins (run 30mins) |
| Tues |
20/11/2007 |
Walk 30mins max (40) |
Run 15mins (run 30mins) |
| Wed |
21/11/2007 |
Run and Walk 20mins (35) |
Run and Walk 25mins (run 40mins) |
| Thur |
22/11/2007 |
Walk 40mins max (50) |
Run 20mins (run 30mins) |
| Fri |
23/11/2007 |
Run and Walk 20mins (35) |
Walk 30mins (easy run 20mins) [r] |
| Sat |
24/11/2007 |
Run for 15mins (25) |
Run and Walk 30mins (run 40mins) |
| Sun |
25/11/2007 |
Run and Walk for 30mins (40) |
Run 30mins (run 50mins) |
Week 2: (26 November – 02 December)
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
26/11/2007 |
Run15mins (25) |
Run and Walk 30mins (easy run 20mins) [r] |
| Tues |
27/11/2007 |
Walk 40mins max (50) |
Run 25mins (run 40mins) |
| Wed |
28/11/2007 |
Run and Walk 20mins (30) |
Run 20mins (run 30mins) [r] |
| Thu |
29/11/2007 |
Run 20mins (30) |
Run 25mins (run 45mins) |
| Fri |
30/11/2007 |
Walk 40mins max (50) |
Run 20mins easy (easy run 30mins) [r] |
| Sat |
1/12/2007 |
Run 30mins (40) |
Run 30mins (run 40mins) |
| Sun |
2/12/2007 |
Run and Walk 40mins (55) |
Run 50mins (run 1hr) |
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| Recovery: |
Recovery is a vital component of a training programme. The body adapts to the stresses put on it when you train – this is called the’ training effect’. The training effect takes place when you are recovering. Do not think of it as rest – you are recovering from work done, and you are recovering to so you can do further work. Good nutrition and drinking sufficient amounts of water are part of the recovery process. |
| Safety: |
If you are new to running, there are certain safety aspects you should be aware of. Always use a footpath if there is one available. If not, run or walk on the right-hand side of the road, facing oncoming traffic. This way both you and the driver of any vehicle approaching can see each other. Around some coastal or country roads the right-hand side might not be safe due to some corners being blind where the hills come right down to the road. In these cases cross to the left until it is safe again on the right. If two or more are running together, run in single file when there is no footpath. |
| This week’s Tips: |
1. ‘Train don’t Strain’ – you should run or walk how you feel. Your body will tell you when to take it easy. |
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2. Take care in the sun and apply sun-block. Wearing a light coloured cap reflects heat away from the head. |
Week 3: (03 December – 09 December)
::[Print Weeks 3 & 4 (pdf 64k)]::
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
3/12/2007 |
Run 20mins easy (30) [r] |
Run 20mins easy (30mins) [r] |
| Tues |
4/12/2007 |
Walk 40mins max (50) |
Run 30mins (40mins) |
| Wed |
5/12/2007 |
Run and Walk 30mins (40) |
Run and Walk 35mins (45mins) |
| Thur |
6/12/2007 |
Walk 50mins max (1hr) |
Run 30mins (40mins) |
| Fri |
7/12/2007 |
Run and Walk 30mins (40) [r] |
Run and Walk 30mins (easy run 30mins) [r] |
| Sat |
8/12/2007 |
Run 20mins easy (30) |
Run and Walk 30mins (run 40mins) |
| Sun |
9/12/2007 |
Run and Walk for 40mins (50) |
Run 40mins (50mins) |
| [r] = recovery activity this is an easy or light effort run or walk. |
Week 4: (10 December – 16 December)
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
10/12/2007 |
Run 20mins easy (30) [r] |
Run 20mins easy (30mins) [r] |
| Tues |
11/12/2007 |
Run and Walk 35mins (45) |
Run 35mins (45mins) |
| Wed |
12/12/2007 |
Run 30mins (40) |
Run 30mins (40mins) |
| Thu |
13/12/2007 |
Run and Walk 40mins (50) |
Run 35mins (45mins) |
| Fri |
14/12/2007 |
Walk 40mins max (50) [r] |
Run 20mins easy (30mins easy) [r] |
| Sat |
15/12/2007 |
Run 30mins (40) |
Run 30mins (run 40mins) |
| Sun |
16/12/2007 |
Run 40mins (55) |
Run 50mins (1hr) |
| [r] = recovery activity this is an easy or light effort run or walk. |
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By now beginners should be starting to feel more comfortable and getting used to the effort required. Try not to push too hard to cover more distance in the time allotted. This could result in you needing more recovery and could lead to injuries like pulled muscles.
However if you are getting the hang of it all - running how you feel - is also good.
Be confident that this regular and measured training will get you ready in time to enjoy the events on
11 February.
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| Vary the places you train: |
A change of scenery is always a good thing to keep any monotony at bay. |
| Use Sun Block: |
Remember to use sun-block as UV rays will even get through the clouds. Wear a cap. |
| Organise your Entry: |
It is time to organise your entry now so as not to miss the closing date for normal entries. Entries can be made on-line on the website. |
Week 5: (17 December – 23 December)
::[Print Weeks 5 & 6 (pdf 61k)]::
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
17/12/2007 |
Run 30mins easy (35) [r] |
Run 30mins easy (40mins easy) [r] |
| Tues |
18/12/2007 |
Walk 50mins max (1hr) |
Run 40mins (50mins) |
| Wed |
19/12/2007 |
Run 35mins (45) |
Run 35mins (45mins) |
| Thur |
20/12/2007 |
Walk 55mins max (1hr 10min) |
Run 45mins (55mins) |
| Fri |
21/12/2007 |
Run and Walk 40mins (50) [r] |
Run 30mins easy (40mins easy) [r] |
| Sat |
22/12/2007 |
Run 35mins (45) |
Run 40mins (run 50mins) |
| Sun |
23/12/2007 |
Run & Walk for 1 hr (1hr 10min)) |
Run 50mins (1 hr) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
Week 6: (24 December – 30 December)
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
24/12/2007 |
Run 30mins easy (40) [r] |
Run 30mins easy (40mins) [r] |
| Tues |
25/12/2007 |
Run 35mins (45) |
Run 45mins (55mins) |
| Wed |
26/12/2007 |
Run 40mins (50) |
Run 35mins (45mins) |
| Thu |
27/12/2007 |
Run 35mins (50) |
Run 55mins (1hr) |
| Fri |
28/12/2007 |
Walk 40mins max (50) [r] |
Run 30mins easy (40mins easy) [r] |
| Sat |
29/12/2007 |
Run 40mins (50) |
Run 45mins (run 55mins) |
| Sun |
30/12/2007 |
Run 50mins (1hr) |
Run 1hr (1hr 10mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
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If you feel up to it now, it is time to try some of the runs at a faster pace.
From week seven for the 10km, try running parts of the Wednesday run at a faster pace. Maintain your normal medium or easy pace for the Monday, Thursday and Saturday runs.
From week seven for the half marathon, run a bit faster on both the Tuesday and Thursday runs and at a medium pace for the Wednesday and Saturday runs.
Still remember to run how you feel. |
| Looking after your running shoes: |
if you get caught in the rain, or you find your shoes need a clean from perspiration, wash them in warm water with a little washing powder. Rinse them thoroughly in cold water and squeeze as much of the water out as possible.
Stuff some newspaper into each shoe including right down into the toes - do not mis-shape the shoe. Leave to dry out in the sun and breeze. If drying inside next to a heater, do not over dry them to a bone dry state. It is best to leave a bit of moisture in them - touch dry is best as some of the materials can crack and deteriorate if dried too much |
Week 7: (31 December – 6 January)
::[Print Weeks 7 & 8 (pdf 49k)]::
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10k Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
31/12/2007 |
Run 35mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Tues |
1/01/2008 |
Walk 1hr (1hr 10mins) |
Run 45mins medium/steady(55mins) |
| Wed |
2/01/2008 |
Run 30mins medium/steady (45) |
Run 35mins medium (45mins) |
| Thur |
3/01/2008 |
Walk 55mins (1hr 10min) |
Run 45mins medium (55mins) |
| Fri |
4/01/2008 |
Run 30mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Sat |
5/01/2008 |
Run 40mins medium (50) |
Run 45mins medium (run 55mins) |
| Sun |
6/01/2008 |
Run 1 hr (1hr 10min)) |
Run 1hr 10mins (1 hr 20mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
Week 8: (7 January – 13 January)
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10k Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
7/01/2008 |
Run 35mins easy (40) [r] |
Run 35mins easy (45mins) [r] |
| Tues |
8/01/2008 |
Run 40mins Med (45) |
Run 45mins medium/steady (55mins) |
| Wed |
9/01/2008 |
Run 40mins medium/steady(50) |
Run 40mins medium (50mins) |
| Thu |
10/01/2008 |
Run 40mins medium (50) |
Run 45mins medium/steady(1hr) |
| Fri |
11/01/2008 |
Walk 40mins (50) [r] |
Run 35mins easy (45mins easy) [r] |
| Sat |
12/01/2008 |
Run 45mins medium (55) |
Run 50mins medium (1hr) |
| Sun |
13/01/2008 |
Run 1hr (1hr 10min) |
Run 1hr 15mins (1hr 25mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
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You should be getting used to running some of the runs at a faster pace now.
In week nine for 10km event, run the first 10min of the Tuesday run at a medium pace, the next 20min at a faster (steady) pace and the last 10min at the medium pace again. Maintain your normal medium pace for the Thursday and Saturday runs. This is a tempo run. Do normal 5min easy jog to start and finish.
In week ten, do the same as for week nine on both the Tuesday and Thursday runs and at a medium pace for the Wednesday and Saturday runs. Still remember to run how you feel.
Good luck with your training - just 4 weeks to go now
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| Sleep: |
Be sure to get sufficient sleep as you will now be feeling effects of the extra physical effort you are doing. The bonus is you will be feeling the benefits also. |
| Diet: |
Some of you may have already noticed a change in your physical well-being. If you started out a little over-weight you may also be noticing benefits with some weight loss. It is a good time to check you are on a balanced diet and make those adjustments to your eating habits you have been wanting to do for ages. A good website to check for information on nutrition for 'athletes' is www.brianmac.demon.co.uk |
| Get your Entry In: |
The On-line entry facility is now up and running on the website. Initial entry closing is 5pm Friday 1 Feb before the late entry fees kick in. So don’t miss that date and tell your friends. |
Week 9: (14 January – 20 January)
::[Print Weeks 9 & 10 (pdf 83k)]::
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
14/01/2008 |
Run 35mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Tues |
15/01/2008 |
Run 35mins med/steady (45) |
Run 50mins med/steady (1hr) |
| Wed |
16/01/2008 |
Run 30mins med (40) |
Run 35mins med(45mins) |
| Thur |
17/01/2008 |
Run 40mins med (50) |
Run 50mins med (1hr) |
| Fri |
18/01/2008 |
Run 30mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Sat |
19/01/2008 |
Run 45mins med (55) |
Run 50mins (1hr) |
| Sun |
20/01/2008 |
Run 1 hr (1hr 10min)) |
Run 1hr 05 (1hr 15mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
Week 10: (21 January – 27 January)
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10km Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
21/01/2008 |
Run 35mins easy (40) [r] |
Run 35mins easy (45mins) [r] |
| Tues |
22/01/2008 |
Run 40mins med/steady (50) |
Run 55mins med/steady (1hr 10mins ) |
| Wed |
23/01/2008 |
Run 40mins med (50) |
Run 35mins med (45mins) |
| Thu |
24/01/2008 |
Run 40mins med/steady (50) |
Run 55mins med/steady (1hr 10mins) |
| Fri |
25/01/2008 |
Run 30mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Sat |
26/01/2008 |
Run 45mins (55) |
Run 55mins (1hr) |
| Sun |
27/01/2008 |
Run 1hr 10mins (1hr 20mins) |
Run 1hr 15mins (1hr 25mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
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Week 11 is a maintenance week with week 12 a tapering week as you make your final preparations for the event.
It is now time to make sure you have entered the event if you have not already done so, as a late entry fee applies from 1 February.
Good luck with your training - just 2 weeks to go now |
| Be Prepared: |
It is a good idea to make sure you have everything prepared by the Friday before the event.- Is the running gear you are going to wear, ready? It's not caught up in the wash.
- Are you prepared for wet or cold weather - will you wear a singlet, t-shirt or long sleeve top?
- Do you have a shower-proof jacket in case it rains?
- Have you got your change of clothes for after the event? Showers will be available at the Aquatic Centre for $1.
- What will you need to drink or eat after the event – recovery food
- Pick-up race number from The Shoe Clinic, Willis St. Check times below.
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Get your Entry In:
(cheaper before 1 Feb) |
Be sure to read and follow any race information instructions given to you - it is given for yours, other entrants and race officials safety. |
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Good Luck on the Day and Have Fun |
Week 11 (28 January – 3 February)
::[Print Weeks 11 & 12 (pdf 94k)]::
| 10km |
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Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
28/01/2008 |
Run 35mins easy (40) [r] |
Run 35mins easy (45mins easy) [r] |
| Tues |
29/01/2008 |
Run 30mins med (40) |
Run 45mins med (55) |
| Wed |
30/01/2008 |
Run 30mins med (40) |
Run 35mins med (45mins) |
| Thur |
31/01/2008 |
Run 40mins med (50) |
Run 50mins med (1hr) |
| Fri |
1/02/2008 |
Run 30mins easy (40) [r] |
Run 30mins easy (40mins easy) [r] |
| Sat |
2/02/2008 |
Run 45mins med (55) |
Run 50mins (1hr) |
| Sun |
3/02/2008 |
Run 50mins med (1hr) |
Run 1hr (1hr 05mins) |
| [r] = recovery activity – this is an easy or light effort run or walk. |
Week 12 (4 February – 10 February)
| 10km |
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Beginner (Some fitness) |
Half Marathon First timer (Improver) |
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| Mon |
4/02/2008 |
Run 30mins easy (35) [r] |
Run 30mins easy (40mins) [r] |
| Tues |
5/02/2008 |
Run 40mins med (50) |
Run 50mins med (1hr) |
| Wed |
6/02/2008 |
Run 30mins med (40) |
Run 30mins med (40mins) |
| Thu |
7/02/2008 |
Run 30mins med (40) |
Run 40mins med (50) |
| Fri |
8/02/2008 |
Nothing today.
Race # pick-up 12noon – 2pm |
Nothing today.
Race # pick-up 12noon – 2pm |
| Sat |
9/02/2008 |
Run 20mins very easy (30)
Race # pick-up 10am - 12noon |
Run 30mins very easy (40)
Race # pick-up 10am - 12noon |
| Sun |
10/02/2008 |
Radio Sport
City of Wellington 10km |
Pelorus Trust
City of Wellington Half Marathon |
| [r] = recovery activity – this is an easy or light effort run or walk. |
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