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It's nearly 8 weeks out from City2Surf 2016 and we have the next installment of your Sofa2Surf running plan. Whether your a seasoned runner or planning for your first event -we have you covered with our tiered running plan.Pick your level of ability from the list below:
Red: Beginner runners
Green: Intermediate runners
Blue: Experienced runners
The below program is a suggested training guide- you can adapt the days to suit your schedule.
Wednesday will be a Tempo run.- Shorter, faster paced
Friday: will alternate between hill repeats and intervals. With each of the Friday workouts we will do a 1km warmup and 1km cool down for max effectiveness
Sunday: Is a LSD run. Long slow distance. A slower paced run in which we will build up the volume
*Always check with your doctor or health care provider before starting a new exercise program *
-HILLS / INTERVALS
40 min repeat
1:1 36 min
2:1 36 min
45 hill repeat