Conditioning Yourself Into a Training Routine

The training plan I put on Google for you to view or download, starts 11 weeks before the City2Surf. You may start your training closer to the event, but I suggest starting your preparation at least 10 weeks prior to the run.

The first 3 to 4 weeks

The aim of the first 3 to 4 weeks of the training program is to ease you into a regular exercise routine. If you haven’t been doing much physical activity, or if you haven’t recently done regular running or jogging, your body won’t be used to it.

In our modern lifestyles, most of us don’t do anywhere near enough activity each day to burn off the calories we put into our bodies. Most of us are overweight and irregular jogging (particularly if you are overweight), can put a lot of strain on the muscles and joints in the body.

Objectives for the first 3-4 weeks of training

The most important thing to remember at this stage of your conditioning is not to use more exertion than 75% of your maximum effort.

1. Get into the routine of doing regular exercise. If you are already fairly fit, you can start with jogging, if you are starting from scratch, I recommend starting by walking interspersed with jogging.
2. You need to build your aerobic capacity. This part of the program is aimed at helping to ease you into increase in your endurance.
3. Lose those extra kilos. You don’t want to be carrying extra weight for 14km do you? If you are 10kg overweight, go to the gym and pick up two 5kg weights ‘“ now imaging carrying these to the finish line? It isn’t really what you want to do is it? If you eat correctly and follow this training routine, you will lose 5 to 10kg. You don’t want to aim to lose more than that. Healthy weight loss is around 750gsm per week.

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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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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