Home strait - race day is here
Newcastle Herald
Monday March 28, 2011
YOU'VE made it! The Newcastle Herald Hill2Harbour Challenge is happening this Sunday, April 3.After all your hard work over the past six weeks you should feel confident and ready to tackle the challenge.About 3000 runners from all over Australia will be joining you on the day and helping to raise funds for charity. Make sure you check over race details and know when your starting time is.Maintain your training program this week, and be sure to eat a good carbohydrate meal of rice or pasta the night before.Congratulations on your efforts over the past six weeks, enjoy yourself, and good luck on the day!Beginner- Day 1: Walk at a moderate pace for 40 minutes with slow 1-minute jogs every 4 minutes.- Day 2: 25 minute very easy jog.- Day 3: Run easy for 10 minutes then at the pace you would like to run the H2H for 15 minutes. Follow by 5-minute cool down jog.- Day 4: Complete an easy 20-minute jog then do 6 x 80-metre strides on grass, with a walk back recovery.- Day 5: 10-minute very easy jog.- Day 6: Rest.- Race day: Start conservatively. Walk when you need to up the hill to Strzelecki lookout. Try and run non-stop from the top of the hill.Intermediate- Day 1: 25-minute easy run. Complete 6 x 100-metre strides afterwards.- Day 2: Warm up for 10 minutes. Compete 10 laps of hard running with a half lap walk-jog between. 10-minute cool down after.- Day 3: Rest.- Day 4: Run at a moderate pace for 30 minutes with 5 x 30 second surges.- Day 5: Jog very easily for 20 minute, then complete 6 x 80-metre strides on bitumen.- Day 6: Jog very easily for 10 minutes.- Race Day: Pace yourself in the first 2 kilometres until you pass the top of the hill. Run aggressively down the other side and keep it rolling.THE HERALDHill2HarbourChallengeTRAINING PROGRAM
© 2011 Newcastle Herald
