Your Style Can Make the Difference
If you intend to run the City2Surf, then with seven weeks to go, you’d be getting into the serious part of the training where we start to look at improving your running technique. See ‘Lifting your Game – Week 7‘. If you are just starting out on a fitness routine and planning to either walk or perhaps jog some parts of the event, now that we are starting to use a bit more effort, it is time to pay attention to your fast walking or jogging style. If you are getting sore ankles, feet, knees or even hips, the chances are...
read moreCity to Surf training plan – Stage Two
With seven weeks to go, you should be feeling a starting to feel a sense of achievement and hopefully you’ll also be getting comfortable with a the idea of monitoring the how far you walk. So, in stage two, we need maintain the routine but it is time to get a little further out of our comfort zone again: In the next three weeks we will focus on increasing our speed and conditioning by introducing some interval and hill work into the program. This stage of this program is very important because if we continue to walk and jog as we have...
read moreStepping it up with 8 weeks to go
After a few weeks of regular walking you should be feeling a little fitter and you should be starting to get used to the routine of wearing the pedometer and aiming for your target daily step count. So far we have been walking a regular 12,000 steps per day. Now, with two months to go until the City2Surf, it is time to vary the program by adding in some different terrain and some longer walks. I recommend that you do longer walks on at least 4 days each week and on one of these days, you add in some hills if you aren’t already walking...
read moreWalking to Success
Hats off to everyone who have managed to keep their step count over 10,000 a day in the conditions of the last two weeks. Most of the people I know of who are following the New Beginning City2Surf training program are averaging 13,000 to 14,000 steps a day, which is excellent considering many of you have been regularly walking in the rain. Sonia and Sue are both joining us in the Life7 City2Surf team this year. I was about to leave their house late one night last week when the discussion moved to their daily step count. Without batting an...
read moreStep it up a Notch
Nine Weeks to Go With nine weeks until the City2Surf, you still have plenty of time to get into condition for the event (but don’t wait a moment longer). In the first week we set ourselves a target of 10,000 steps per day. This is the minimum the experts tell us we should all be doing every day of our lives in order to maintain our general health, but the average office worker only does around 3,500 steps a day (which is one of the reasons we are all getting fat!). When you look at it that way, we haven’t really started training...
read more10 weeks until the City2Surf
With 10 weeks until the 40th City2Surf, it is time to start your fitness routine. As I said in the training plan overview, you need a good pair of shoes and a pedometer. You need to focus on eating well and you need to exercise every day. We are going to start this week with regular walking and you’ll need the pedometer to compare how well you are going each day. A number of our personal coaching clients have joined us in the Global Corporate Challenge again this year. This is tremendous activity designed to get the world moving. Like...
read moreA New Beginning – City2surf Training Stage One
Just as I did in last year’s ‘Lifting Your Game’ training program for casual joggers, this training program is also broken into three stages. Conditioning yourself into a training routine The aim of the first 3 weeks of this program is to ease you into a regular exercise routine. If you haven’t done much physical activity and you are carrying a fair amount of weight, you shouldn’t do any jogging. Your body simply won’t be won’t be used to the activity. In our modern lifestyles, most of us don’t...
read moreA New Beginning – Overview
Not everyone is a runner. In fact, not everyone is a jogger, and some of us have let ourselves slip into a lifestyle of indulgence and neglected our exercise altogether. When you begin from such a long way back, it is a much harder to get motivated but you will ultimately have achieved a greater success when you achieve your goal. Losing weight, particularly large amounts of weight is difficult, not because the process is hard, but because it requires a change in mindset. This City2surf training program is designed for people who can admit...
read moreHow to win the City2Surf
Yesterday I met with 2009 Sydney City2Surf winner Michael Shelley and held the winner’s trophy for the first time. Not something I ever imagined I’d be doing! In 2009, as I was just reaching the halfway point at the top of ‘Heartbreak Hill’, Michael was crossing the line in a time of 41’02′?. It staggers me to think of the speed these elite runners are able to maintain as a result of serious race preparation. So what is serious City2Surf training? How much training do you need to do to be up the front with...
read moreCity2Surf 2010 is nearly upon us
Sunday August 8th will be the 40th running of Australia’s premier fun run, the Sun Herald City2Surf. It’s hard to believe that a year has gone by since I started blogging about my City2Surf training plan in 2009. Anyway, I had some great feedback from people last year via Facebook, Twitter and email, so I figure I might as well do it again this year. The training program I set last year is still online and I recommend this as a great start if you are just starting off and you are injury free and want to stay that way! I have a few...
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