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With seven weeks to go, you should be feeling a starting to feel a sense of achievement and hopefully you’ll also be getting comfortable with a the idea of monitoring the how far you walk.

So, in stage two, we need maintain the routine but it is time to get a little further out of our comfort zone again:

In the next three weeks we will focus on increasing our speed and conditioning by introducing some interval and hill work into the program.

This stage of this program is very important because if we continue to walk and jog as we have been doing over the initial stage of the training program, our bodies will get used to a fairly sedate aerobic routine.

Ideally we want to push ourselves a little bit harder by varying our speed throughout this second stage of the program, we will work both the aerobic and anaerobic systems.

By introducing anaerobic work, such as fast walking or jogging, we can develop more speed and better prepare ourselves for variable conditions that we will find on the day of the big run.


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.