With 9 weeks to go, we are still working on acclimatising our bodies and our minds to the idea of doing a regular training routine.

I changed the basic formula for this week just to mix it up a bit. I’ve put hills in on Tuesday this week and a 10km on Thursday, but the rest days remain the same.

If 10km sounds like a lot to you, just walk it with the occasional jog. I believe it is important to start doing longer distances as soon as possible. The time isn’t important, but doing the distance is. The earlier you start preparing your body for longer runs, the sooner you’ll start to improve your time.

It is important not to push yourself too hard. We are still only looking for no more than a 75% effort. At this stage you don’t want speed, but rather conditioning.

Most training programs are written based running a time rather than a distance. If I set myself a goal to run a 60min workout, it isn’t preparing me to do a 14km run, but rather a 60min run. Now if you are going to do your 14km in 60min that is fine, but most people aren’t.

Many people won’t finish until after 100 minutes, so, in my opinion, a training program that trains you for a maximum run of 90 minutes, isn’t actually training you for the run you will do.

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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.

Discover if Chris is the best coach to help you improve your business or personal performance; contact him now for a confidential chat.