30 Oct Run the Bridge Hobart
Currently I have a number of clients who are thinking they might like to “Run the Bridge” Hobart in mid February 2015 in the 10 km category. I really encourage clients to focus on a physical goal – it gives your training meaning and a deadline. With the distraction of Christmas and New Years right in the middle of this challenge we can set November and December goals, make a plan for the Christmas period, and remain on track for the February race which is in about 15 weeks.
So where do you start? At the beginning I’d say – the place where your fitness is. Whether it be your first attempt at “run the bridge”, 5km or 10 km, half marathon, triathlon or other endurance event, the way you do this is to chunk your workouts into daily tasks, within a weekly plan, with monthly and 3 monthly goals. This approach can be used over any type of endurance event.
Obviously the ultimate plan is to run 10km on the day. If you look at yourself and think that is impossible, think again. If you have sound joints this is achievable, even if you can not run very far at all the moment. Who says you have to run every step? You might want to run every step or you might be better rewarded by goals like finishing in a certain time frame. For some finishing at all, or midfield might be the goal.
For the new to running I’d set some mini goals like at the end of each month we will aim for this:
November – continuous 3 km run
December – continuous 5 km run,
By week 3 of January – 10 km completed in 3 efforts with walking in between – eg 4km walk 250 m, 4 km, walk 250 m, run 1.5 km
Mid February – work toward the goals you have set for race day (continuous run / a deadline )
Within each month I’d be setting workouts to be completed several times a week that would systematically increase in distance or speed, and gradually reduce rest between running.
It is perfectly fine to run then walk, run then walk – in fact this is an excellent way to build your fitness. Workouts for a brief as 30 minutes will move you towards this longer 10 km goal. Setting a goal on how long it will take you to complete the course is an individual thing. Stronger runners can complete this distance well under an hour, others may be slightly over. You might even take a few weeks to ultimately decide what time you want to complete the run in. You might decide where you want to be within the first 30 minutes of the race. I’ve used this with the Point to Pinnacle which I have walked twice so far – I always want to be on the mountain before the first runners catch you – it makes me push myself for those first 2 hours because let’s face it – the first 2 hours are the easiest.
So if you want a little focus for your training, a deadline to work towards, a challenge that is at the moment a little beyond you, consider a fun run. It does not have to be 10 km, so just find an event that appeals to you, commit to it, and start working towards it.