City2Surf training Plan stage 3
The next 3 weeks will focus on improving our stamina at speed by combining the three keys to performance; lifting the knees to lengthen the stride, focus on breathing and concentration and arm movement for power, momentum and pace.
Over the next three weeks, the idea is to continue to lengthen the distance of the fartlek stages and increase the distances we are running to improve your endurance.
This is the most intense stage of preparation.
I recommend that if you plan on getting new running shoes, now is the time to do it. You need time to wear you new shoes in before you tackle the City2Surf.
I haven’t had blisters on my feet for years, but when I do get them, it is usually after buying new shoes. I find that the trick is to wear the new shoes for short training runs, and the old ones for long ones until the new shoes feel as comfortable as you need them to be.
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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 -Â 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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