Well the 39th City2Surf 2009 is finally over. I hope you were able to stick to your training plan a little better than I was able to stick to mine this year!

If you’ve been following along, you will know that I had an injury and was forced to alter my training program over the last five weeks to accommodate it.

I’m pretty pleased with the end result though, because despite all this, I managed reach my goal, which was to knock a few minutes off my 2008 City2Surf time.

The 39 City2Surf is over, so what’s next?

If you have been training regularly, well done. There will be a natural feeling of needing to reward yourself with a break from training… Be mindful of this; if you aren’t careful, it can be very easy to slip back into some lazy old habits.

As I said at the beginning of this training program, for me it is not about the event itself, but rather the journey.

The City2Surf is only a 14km run, a much more difficult challenge is to maintain your regular training schedule in the 10 or 11 weeks leading up to the event.

This requires commitment and dedication, particularly if you live in the colder areas of Australia and do your training runs in below zero temperatures in the dark.

Whether you run, ride a bike, swim or do yoga, it doesn’t matter. The point is to get regularly active.
A big thank you to the folks on Twitter for the excellent questions and kind words of support.

Related Articles

View this training schedule on Google Calendars
or download it and add to your computer’s calendar.

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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