TRAINING GUIDE - Sole Motiveevents.solemotive.com/.../RM-TRAINING-GUIDE-2016-FINAL.pdf · 2017. 1. 18. · Choose from 5 or 10K, or take on the challenge of the Brooks Half-Marathon

TRAINING GUIDEINSIDE: YOUR WEEKLY TRAINING PROGRAMS & EXPERT TIPS

TAKE ON THE STREETS OF MELBOURNEWhether you’re aiming to raise as much money as possible for the charity closest to you, run a personal best or take on the challenge of a longer distance, we look forward to seeing you cross the finish line at Run Melbourne on July 24, 2016.

Choose from 5 or 10K, or take on the challenge of the Brooks Half-Marathon. This guide has got you covered in the lead up to the big day with our beginner training programs, top training tips and FAQs.

JOIN IN OUR TRAINING SESSIONSFrom Tuesday, 17 May, the Run Melbourne Training Club offers twice weekly sessions over 10 weeks with experienced run leaders to ensure you’re ready to smash a personal best on Sunday, 24 July.

Interval/Speed session:

Visit runmelbourne.com.au for more information.

Staff will be on hand to mind your bag while you train on Tuesday and Thursday, and water will be provided after the run. All runners are welcome. The club caters for all types of runners, from beginners to advanced runners.

SESSIONS ARE FREE FOR EVERYONE!

TUESDAYS (5:45pm for a 6pm start)The Atrium, Federation Square, Melbourne, VICAfter a quick warm up, runners are guided on training runs that cover several pace groups and varying distances to suit your training goals.

THURSDAYS (5:45pm for a 6pm start)Sole Motive,170 Queen St, Melbourne, VICTraining runs cover shorter distances suitable, and two pace groups. Suitable for those training for the 5km or 10km events.

Available to runners who can run 8-10km (or from 50-60 minutes). This session will include a variety of speed and interval training. Sessions will be run by Tim Crosbie, coach of the Crosbie Crew, one of Melbourne’s largest recreational running clubs.

http://www.solemotive.com/events/run-melbourne-2016/training-club/

Start in downward dog. Lift your right leg and bring it forward to your right hand. With your left hand planted, lift your right arm up to the sky and twist your body to face it. Look at your right hand, and hold for 3 seconds. Place your right hand back down, and pull your right leg back to downward dog. Repeat on the left side. Do 10 times on each side.

Stand with your feet slightly wider than hip-width apart and turned out 45 degrees. Sink into a squat with knees over ankles. Step out with your right foot, maintaining the squat. Step in with your left foot to return to starting squat position. Continue on, taking 10 steps to the left and then 10 to the right.

Assume a push-up position, with your hands under your shoulders and your body forming a straight line. Keeping your core tight and back flat, bend your left knee and raise it toward your chest. Reverse the movement to return to start, then repeat with your right leg. Continue alternating for 20 reps.

Stand with your feet shoulder-width apart. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump as high as you can. As you land, gently bend your knees and sink back down into the squat position. That’s one rep. Do 10.

Stand with your feet hip-width apart. Bend over, and touch the ground in front of your feet with both hands. Keeping your legs straight and your core tight, walk your hands forward as far as you can without letting your hips drop. Pause, then slowly walk your feet toward your hands. That’s one rep. Do 10.

1. RUNNER’S LUNGE WITH A TWIST 2. LATERAL SHUFFLE 3. MOUNTAIN CLIMBERS

4. SQUAT JUMPS

5. INCHWORMS

STRENGTH TRAINING FOR RUNNERSBy Michele Moses Presented by Runner’s World

Strength training is all too easy for runners to neglect. But who says squats can only be done in the gym? This routine from running coach Melissa Stone requires no equipment, which means it can be done in your garden or at a local park (or in the privacy of your living room, of course).

Stone, who leads runners through these moves weekly in a park, recommends doing this routine once or twice a week after an easy run. Strength training will improve your race times and decrease your injury risk.

To watch a video demonstration of this routine head to www.runnersworldmag.com.au/5strengthmoves

http://www.runnersworld.com

http://www.runnersworldmag.com.au/5strengthmoves

http://www.runnersworldmag.com.au/5strengthmoves

HALF-MARATHON BEGINNER 12 WEEK TRAINING PROGRAMMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYS ATURDAY SUNDAY

1 REST40 mins run include 15 mins of 30 sec steady run / 60 sec jog

REST30 mins easy run on flat

terrainREST

45 mins run include 5 x (1 mins fast run / 1 mins

easy jog)REST

2 REST40 mins run include 16 mins of

60 sec fast run / 60 sec jogREST

30 mins steady run on an undulating course

REST45 mins easy run on an

undulating courseREST

Run Melbourne Training Runs commence week 3 of the Training Program, Tuesday 17th May.Each Tuesday 5.45pm for 6pm start - The Atrium, Federation Square | Each Thursday 5.45pm for 6pm start – Sole Motive, 170 Queen St, Melbourne.

3 REST40 mins run include 4 x (4 mins steady run / 2 mins easy walk

or run as recovery)REST

30 mins run include 4 x (30 sec fast run/ 90 sec

easy run)REST

50 mins easy run on flat terrain

REST



30 mins run include 4 x (45 sec fast run / 90 sec

easy run)REST


Cross training – OPTIONAL

Try swimming, cycling, resistance training, etc



30 mins run include 4 x (60 sec fast run / 90 sec

easy run)REST



Try swimming, cycling, resistance training, etc.



40 mins run include 4 x (30 sec fast run up a hill / jog

down the hill)REST

60 mins easy run on an undulating course

REST

7 REST50 mins run include 2 x (10

mins steady run / 5 mins easy walk or run as recovery)

REST40 mins run include 4 x (60 sec fast run up a hill / jog

down the hill)REST




8 REST50 mins run include 15 mins

solid run / 5 mins easy walk or run as recovery

REST40 mins run include 5 x (90 sec fast run / 90 sec

easy run)REST

90 mins easy run on an undulating course

REST

9 REST

50 mins run include1. 8 mins steady run / 2 mins easy walk or run as recovery

2. 4 x (90 sec steady run up a hill / jog down the hill)

REST40 mins run include 5 x

(3 mins solid run / 2 mins rest)

REST105 mins easy run on an

undulating course



10 REST

50 mins run include1. 10 mins steady run / 2 mins

easy walk or run as recovery2. 4 x (90 sec steady run up a

hill / jog down the hill)

REST40 mins run include 4 x

(4 mins solid run / 2 mins rest)

REST105 mins-2 hrs easy run

on flat terrainREST

11 REST

50 mins run include 1. 12 mins steady run / 2 mins

easy walk or run as recovery2. 4 x (90 sec steady run up a

hill / jog down the hill)

REST40 mins run include 4 x (90 sec solid run / 90 sec easy)

REST 75 mins easy run REST

1240 mins run

include 6 x (30 sec fast run / 90

sec easy run)

REST

30 mins run include 4 x (2 mins steady to

solid run / 2 mins easy jog)

REST20-30 mins

easy runREST

RUN MELBOURNE

Sunday July 24, 2016 | Goal Time: 2 Hrs +

TRAINING GUIDE HALF-MARATHON

CLICK TO VIEW THE PROGRAM ONLINE

https://www.brooksrunning.com.au

http://www.solemotive.com/events/wp-content/uploads/2016/04/2016_HALF-MARATHON-BEGINNER-TRAINING-PROGRAM.pdf

TRAINING GUIDE 10KM

10KM BEGINNER 10 WEEK TRAINING PROGRAMMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYS ATURDAY SUNDAY

1 REST

5 x (5 mins jog / 2 mins walk) Total time – 35 mins

REST7 x (4 mins jog / 1 min walk)

Total time – 35 mins REST

3 x (10 mins jog / 5 mins walk)

Total time – 45 mins

REST

2 REST

5 x (6 mins jog / 2 mins walk) Total time – 40 mins


Total time – 35 mins REST3 x (11 mins jog /

5 mins walk)Total time – 48 mins




3 REST

5 x (6 mins jog / 1 min walk) Total time – 35 mins


Total time – 35 mins REST





4 REST


REST

1) 2 x (3 mins run / 2 mins walk) 2) Find a hill and run 4 x (1 min

steady run up the hill / 2 mins walk down the hill)

3) 5 mins jog to warm downTotal time – 27 mins

REST

20 mins jog / 2 mins walk / 10 mins jog / 2

mins walkTotal time – 34 mins



5 REST30 mins

continuous runREST

1) 2 x (5 mins run / 1 min walk)2) Find a hill and run 8 x (30 sec

fast run up the hill / 1 min jog / walk down the hill)

3) 10 mins jog to warm downTotal time – 34 mins

REST




Try swimming, cycling, resistance training, etc

6 REST30 mins

continuous runREST

1) 10 mins jog2) 4 x (3 mins steady to solid run / 2

mins recovery walk or jog)3) 10 mins jog to warm down


REST

2 x (20 mins jog / 2 mins walk / 5 mins jog

/ 1 min walk)Total time – 56 mins

REST

7 REST30 mins

continuous runREST




REST

2 x (20 mins jog / 2 mins walk / 10 mins

jog / 1 min walk)Total time –66 mins

REST

8 REST30 mins

continuous runREST




REST60 mins

continuous runREST

9 REST30 mins

continuous runREST


min recovery walk or jog)3) 10 mins jog to warm down


REST70 mins

continuous runREST

1030 mins

continuous run

REST

1) 10 mins jog2) 5 x (2 mins steady to

solid run / 2 mins recovery walk or jog)

3) 10 mins walk to warm down Total time – 40 mins

REST

2 x (7 mins jog / 1 min walk)Total time – 16 mins

REST

RUN

MELBOURNE

Sunday July 24, 2016 | Goal Time: 60 Mins +


®

http://www.solemotive.com/events/wp-content/uploads/2016/04/RM2016_10kBeginner.pdf

http://www.solemotive.com/events/sandy-point-half-marathon/

5KM BEGINNER 10 WEEK TRAINING PROGRAMMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 REST4 x (4 mins jog /

2 mins walk)Total time – 24 mins

REST


REST5 x (4 mins jog /

1 min walk) Total time – 25 mins

REST

2 REST

4 x (5 mins jog / 1 min walk)

Total time – 24 minsREST


REST




Try swimming, cycling, resistance training,

etc.


3 REST




REST





etc.

4 REST





REST





etc.

5 REST



3 x (8 mins jog 1 min walk) Total time – 27 mins

REST





etc.

6 REST




REST

1) 2 x (15 mins jog / 1 min walk)

2) 10 mins jogTotal time – 42 mins

REST

7 REST

1) 10 mins warm up jog2) 8 x (30 sec fast run up a hill walk down hill) 3) 10-15

mins easy jogTotal time – 24-29 mins

REST


REST

1) 10 mins warm up jog2) 4 x (4 mins steady run / 1

min walk)3) 10 mins easy jogTotal time – 40 mins



etc.

8 REST

1) 10 mins warm up jog2) 6x (60 sec fast run up a hill walk down hill)recovery

b/w each3) 10-15 mins easy jogTotal time – 26-31 mins

REST


REST





etc.

9 REST

1) 10 mins warm up jog2) 10 x (60 sec fast run / 60

sec walk)3) 10 mins easy jogTotal time – 40 mins

REST


REST

3 x (5 mins jog / 5 mins steady run / 2 mins walk)


101) 10 mins easy jog

2) 6 x (30 sec fast run / 90 sec easy run)

3) 11 mins easy jogTotal time – 33 mins

REST


REST


REST

RUN MELBOURNE

Sunday July 24, 2016 | Goal Time: 30 Mins +

TRAINING GUIDE 5KM


http://www.solemotive.com/events/wp-content/uploads/2016/04/RM2016_5kBeginner.pdf

FREQUENTLY ASKED QUESTIONSEveryone’s training journey is different. However, there are some recurring challenges and questions that many of you may encounter along the way. Here’s how to understand and overcome these common hurdles on your journey to race day.

Q. WHAT IF I CAN’T RUN DUE TO AN INJURY? WHAT ELSE CAN I BE DOING TO MAINTAIN MY FITNESS?

A. It’s common for many people to incur some form of injury or running ‘niggle’ in their journey to race day. The most likely reason is the increase in load – too much intensity, too much distance too soon or even incorrect/ worn out shoes.

If you have been told to take time off running by a doctor/professional, don’t worry, here are a few non-impact sessions to replace your runs*:

• Deep water running session• Stepper machine at the gym • Indoor bike sessions or spin class• Ultra G treadmill. This is a very new treadmill which allows

you to run but with partial-weight baring (many of the sports • medical centers now have them)

Q. WHAT ARE THE BENEFITS IN ATTENDING THE RUN MELBOURNE TRAINING CLUB (TRAINING RUNS ON A TUESDAY OR THURSDAY NIGHT)?

A. Attending group training runs have many benefits. The main benefit is that you’ll get (free) advice on many areas of your running. These include technique, pacing, what to wear and more.

In the colder months, your motivation to run is generally lower. Meeting up with other like-minded people certainly makes the decision to run on your scheduled day much easier.

The Run Melbourne training runs will have you separated into different groups based on distance and pace - so you can be challenged with a faster group or run at a more comfortable pace with a slower group. Q. WHAT IF I AM FINDING IT DIFFICULT TO MOTIVATE MYSELF TO RUN?

A. No matter what your ability, all runners struggle at times to stay motivated and focused.

Making sure you have a goal that means something to you is important. It can be a time goal for a particular distance, running a fastest time for a distance or completing a distance for the first time. When setting this goal have faith that the training you need to do is preparing you to achieve that goal. Just remember, sticking to your plan and consistency is the key factor to your success.

Q. SHOULD I RUN WITH A PACER ON DAY?

A. A pacer is an experienced runner who will lead a group of runners to target a goal time. Eg. Run 10km in 60mins, or 1hour 50minutes for the half marathon

The advantage of running with a pacer is that they will keep your pacing consistent throughout the event. It is a common error to start a run too fast and then find your target goal pace is no longer possible in the last few kilometers.

Q. WHAT SORT OF MEAL SHOULD I HAVE PRE-EVENT (RACE MORNING)?

A. Rule number one is to not try anything new. Everyone has their preferences and individual tastes. Make sure you trial anything before your long run in the weeks leading up. If it works then that is what you should have on the morning.

What you do need to make sure is your breakfast contains both carbohydrates and fluid (sports drink/electrolyte/water), and keep it simple, both low in fat and fibre.

PRE-EVENT

MEAL IDEAS:

• 1 English muffin with jam/honey• 2 medium pancakes with jam/honey• Liquid meal supplement (e.g. Up and GoTM)• 2 slices of raisin toast + banana• Banana and honey sandwich•1-1½ cups of cereal + milk + tinned fruit

• Try a new running course• Agree to catch up with friends for

a run and have brunch after • Vary the type of run (if you always

run flat, try some hills)• Join in with Run Melbourne

Training Club group runs

*All sessions are guidelines only, and should be approved by your medical team.

TIPS TO GET OUT OF YOUR

TRAINING FUNK:

RUN MELBOURNE RUN FOR A CAUSERun Melbourne gives participants the opportunity to raise a significant amount of funds for charitable organisations. And the best thing is, you can choose which charity you would like your fundraising dollars to go to.

Over the past nine years, thousands of Run Melbourne runners and walkers have raised more than A$10 million for more than 400 charities. This year, let’s aim to raise a much needed A$2 million for worthy causes!So, enter Run Melbourne today, select a charity and start fundraising – you’ll be doing some good while you do good for others.

In 2016 there are two ways that you can raise funds for charities that you care most about:

OPTION 1: OPTION 2:

6 EASY STEPS TO RAISING A$1,000 FOR MORE INFORMATION:

WWW.RUNMELBOURNE.COM.AU

BECOME A CHARITY FUNDRAISERIf fundraising for charity is your number one reason to ‘Run Melbourne’, then entering the ‘Champion entry’ program is designed for you!

As a Champion Fundraiser, you will select a charity you wish to fundraise for from the list of champion charities. With limited Champion Entries available, the charity will allocate these places to partici-pants based on their commitment to fundraising.

As a Champion Fundraiser you will benefit from many extras, both on the day and in the lead up to the event including free entry and a dedicated Champion Charity start wave.

FUNDRAISE THROUGH EVERYDAY HEROWhen you enter Run Melbourne, you can start your fundraising through our online fundraising partner, Everyday Hero.

You can then customise your page by choosing a charity, adding your own photos, a special message of inspiration and more.

Once your page is complete, simply tell your friends and family so they can jump online and sponsor you.

1. Get the ball rolling, prove your commitment: donate to yourself = A$50. 2. Ask four (or more) of your close family members to donate A$50 each = A$2003. Ask 16 of your extended family/ friends to donate A$25 each = A$4004. Ask five workmates to donate A$20 each = A$1005. Ask five members of your sports team, community group, or other club to donate A$10 each = A$506. Run a garage sale, a book or bake sale = A$200

http://www.solemotive.com/events/run-melbourne-2016/fundraising-run-melbourne/http://www.solemotive.com/events/run-melbourne-2016/fundraising-run-melbourne//FUNDRAISING-RUN-MELBOURNE/

Documents

TRAINING GUIDE - Sole Motiveevents.solemotive.com/.../RM-TRAINING-GUIDE-2016-FINAL.pdf · 2017. 1. 18. · Choose from 5 or 10K, or take on the challenge of the Brooks Half-Marathon