Try Out the Course

You are invited to try out some of the course. An informal group meets each Sunday morning at a picnic shelter located at the corner of Dammans Rd and St Johns Rd, Warburton at 7.00am. Anyone is welcome. Runners of different abilities start out together, then they separate into smaller groups covering distances from 5km to 18km+ and then meet up for a coffee and muffin at a local cafe. All are welcome.

BEFORE TRAINING

6 Best Core Exercises BEFORE You Run!

TRAINING PROGRAMS

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Looking for a way to add variety to your exercise plan while taking your fitness to the next level? High-Intensity Interval Training (HIIT) is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of you work out.
Professor Tabata, well known for his research into high-intensity intermittent training, is a former researcher at the National Institute for Health and Nutrition and currently a professor and researcher at Ritsumeikan University’s newly established Faculty of Sport and Health Science.

Taper before the event

Half marathon taper

 

2 weeks out from race

Sat or Sun – Long run 60 – 90 min in total

All runs during the week cut back to 70% of normal distance and intensity

1 week out from race

Last long run Sat or Sun 45 min to 60 min

Monday – 50% of normal distance run)

Tues – 50 % normal distance. Try and finish last 5 or 10 minutes strong (half marathon pace)

Weds – optional rest or 30 minutes easy

Thursday - 50% of normal distance. Pace should be easy running. You can finish with 5 or 6 x accelerations over 100 meters. Walk back to the start.

Fri – 20 to 30 minutes easy

Sat – Rest

Sunday –  Half marathon. Good luck!!!