Sofa to Surf - your 12 week plan for the Surf series
Whether you're a seasoned runner taking on your 8th City2Surf or a beginner who has never run more than a bath our rebel Insider for running Ben Lucas as pulled together a 12 week plan to get you running, help you improve your times and take on race day. If you are new to running check out our guide to help get you started
Each week he will update your training plan and guide you through your race prep. Pick your level of ability from the list below, lace up your runners and lets go.
*Always check with your doctor or health care provider before starting a new exercise program *
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
Saturday: Is a LSD run. Long slow distance. A slower paced run in which we will build up the volume.
WEEKS 1-4 | MONDAY | WEDNESDAY
-Tempo- | THURSDAY | FRIDAY
-Int / Hill- | Saturday
-LSD- | ||
1 | Yoga | RED
3km Mac GREEN 5km Mac/Albert BLUE 7km | Strength | RED Hill
4 PO Hills GREEN 6 PO Hills BLUE 8 PO Hills | RED
4km GREEN 6km BLUE 8km | ||
2 | Yoga | RED
3km GREEN 5km BLUE 7km | Strength | RED INT
1:2 30Min GREEN 1:1 30 min BLUE 2:1 30 min | RED
4km GREEN 6km BLUE 8km | ||
3 | Yoga | RED
4Km GREEN 6km BLUE 8km | Strength | RED Hill
4 PO Hills GREEN 6 PO Hills BLUE 8 PO Hills | RED
5km GREEN 7km BLUE 9km | ||
4 | Yoga | RED
4km GREEN 6km BLUE 8km | Strength | RED INT
1:2 30Min GREEN 1:1 30 min BLUE 2:1 30 min | RED
5km GREEN 7km BLUE 9km |