With 10 weeks until the 40th City2Surf, it is time to start your fitness routine.

httpv://www.youtube.com/watch?v=ZVpRiFX8iWo As I said in the training plan overview, you need a good pair of shoes and a pedometer. You need to focus on eating well and you need to exercise every day.

We are going to start this week with regular walking and you’ll need the pedometer to compare how well you are going each day.

A number of our personal coaching clients have joined us in the Global Corporate Challenge again this year. This is tremendous activity designed to get the world moving.

Like participants in the GCC, this week, we will wear our pedometers every day and log a minimum of 10,000 steps a day.

10,000 steps is the recommended minimum we should all be walking every day.

For most people, 10,000 steps equates to around 7km (half the City2Surf distance). According to the Global Corporate Challenge website, this is 3 times the distance the average office worker walks each day. No wonder as a nation, we have so many health issues.

For this first week, when you get up, write down the number of steps you reached the previous day and reset the pedometer to 0.

 

Your target this week is a minimum of 10,000 steps per day. If at the end of the day you haven’t reached your target, get out and go for a walk after work or after dinner and continue walking until you have reached a minimum of 10,000 steps.

Don’t say to yourself, ‘I only got 5,000 today so I’ll do 15,000 tomorrow.’ You must do a minimum of 10,000 every day. If you can do 15,000 the next day, then do that too. Remember that we should all be walking 10,000 everyday regardless of any training.

This week is all about getting you to focus on your health and exercise.

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April 2013 Update

My City2Surf training program is now available as an eBook via all leading online bookstores and I also invite you to join me in my free Facebook training group the City2Surf 100 day Challenge.