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The next 3 weeks will focus on improving our stamina at speed by combining the three keys to performance; lifting the knees to lengthen the stride, focus on breathing and concentration and arm movement for power, momentum and pace.

Over the next three weeks, the idea is to continue to lengthen the distance of the fartlek stages and increase the distances we are running to improve your endurance.

This is the most intense stage of preparation.

shoe1I recommend that if you plan on getting new running shoes, now is the time to do it. You need time to wear you new shoes in before you tackle the City2Surf.

I haven’t had blisters on my feet for years, but when I do get them, it is usually after buying new shoes. I find that the trick is to wear the new shoes for short training runs, and the old ones for long ones until the new shoes feel as comfortable as you need them to be.

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Update April 2013

My City2Surf Training Program is now an eBook

‘How to Break Your Fitness Slump and Comfortably Finish a Fun Run’

My full City2Surf training program is now available as an eBook from all leading online bookstores and contains a link to download the training schedule as an iCal file, so you can import it into your calendar.

Also, feel free to join my free Facebook training group the City2Surf 100 day Challenge.