Training week 7 Step it up a notch
We are starting to get into the serious part of the program and it is time to begin putting some more effort into our training. You don’t want to get too comfortable with jogging day in and day out, or your performance will suffer.
There are a lot of things you can do to improve your running, but without actually watching you train, I couldn’t guess at what is the most critical thing is for you. It may be that you are turning your feet turned in or out, or you are swinging your arms across your body in an odd way’¦ who knows!
It is a good idea to ask a running coach to watch you run and try and iron out your technique as soon as possible. The longer you have a bad habit, the harder it is to change.
What I can do is to give you my top three tips from my experience that will help to improve your performance.
The first of these is to concentrate on lifting your knees.
If you focus on raising your knees higher than you have been doing, this will cause you to get more bounce and take longer strides. It also causes your heels to lift higher and you tend to break into a run instead of a jog.
From now on, but particularly over these next three weeks, I suggest that you really focus on lifting your knees. You will find that this takes more effort, so the idea is to run with bursts of a minute or so with high knee raises as you do the fartlek training runs.
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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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