With seven weeks to go, you should be feeling a bit fitter and by now you should also be getting comfortably into a regular jogging routine. So, now we want to maintain the routine but it is time to get uncomfortable again:

In the next three weeks we will focus on increasing our speed and conditioning by introducing the fartlek into the program, along with three important techniques for increasing your speed and overall performance.

The second stage of this program is very important because if we continue to walk and jog as we have been doing over the initial stage of the training program, Our bodies will get used to a fairly sedate aerobic routine that will ultimately lead to us developing fairly slow running techniques.

By varying our speed throughout this second stage of the program, we will work both the aerobic and anaerobic systems. This variation is called fartlek, (what we used to call interval training when I was a kid).

Muscles trained under anaerobic conditions develop differently to those trained under aerobic conditions (such as jogging), leading to greater performance in short duration, high intensity activities. By introducing anaerobic work, such as sprints, we can develop more speed and better prepare ourselves for variable conditions that we will find on the day of the big run.

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City2Surf Training Plan – Lifting Your Game – Overview

• City2Surf Training Plan Stage One
• City2Surf training plan ‘“ Stage Two
• City2Surf training plan ‘“ Stage Three

• Week 11 – Introduction to a routine (Rest Day) (First gym day)
• Week 10 – Start off Nice and Easy
• Week 9 – Continue at an easy pace
• Week 8 -  Noticing changes in yourself
  Jogging and Running : what’s the difference?
• Week 7 – Step it up a notch
  Calculating your Ideal Training Level
• Week 6 – Focus on Breathing
• Week 5 – Arm Power
• Week 4 – High Effort
• Week 3 – Steady as She Goes
• Week 2 – Focus on Endurance
• Week 1 – How to Cut minutes of your City2Surf time with 24 Hours to go
• City to Surf 2009 – We are off

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About the Author

Chris Edwards is a Leadership Coach and Communication Strategist. He is a City2Surf Legend who applies the same focus and dedication to his clients that has powered him over the line year after year.

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