Hi Chris. I’ve been reading your advice today, and I’m keen to get some extra help, but worried that the plan you suggest is beyond my abilities.

I’m just starting out as a middle distance runner. I don’t expect ever to get brilliant times. I can run about 8km in 52 minutes at the moment. I want to gear up for c2s without breaking down..

The idea of running 10k midweek just kills me though… any advice?

My response:

Hi Simone, well done on your 8k run.

I believe the trick is to do the distances even if you walk it. Because what we are doing is conditioning our bodies to the distance. Don’t worry about times at all at the moment. Trying to get good times now is much more likely to lead to injury.

Frankly I wouldn’t start striving for good times until much closer to the event. If you have prepared well, the day of the run is when you will do your best time.

I recommend a walk/jog for beginners at this stage of preparation (9 weeks to go) and jog/run for the more experienced runners.

It is surprising how easy a 10k jog/walk is if you aren’t in a hurry. If the idea of 10k midweek ‘kills’ you, you are right, it is the idea that kills you. Don’t think about it.

Two strategies – either walk for 5k away from home and jog back (10k) or do a 5k jog in the morning and another 5k jog in the evening on the same day.

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View this training schedule on Google Calendars
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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