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Less than 8 weeks to go and I’ve just done my Tuesday morning 8km jog that is on my City2Surf training plan (which you can download here).

This is the last week of the warm up period of my training plan. If you have been following along with my routine, you should be starting to feel pretty conditioned to getting out and doing your regular morning activity.

Not a good idea to run through the bush in the dark!

One of the things you’ll notice about my training plan is that I refer to some activities as a jog and others as a run. There is a very important difference. Running takes more effort that jogging.

Someone asked me this week how to tell if they were running or jogging.

The obvious answer is that running is faster than jogging but here is how I define it:

When I’m jogging I tend to move along without bending my knees very much and when I’m running my heels lift far higher. But, that said, this isn’t the whole answer.

What I define as jogging is anytime I’m breathing at a 3:2 ratio. That is a breath in for three steps and a breath out for two steps. When I’m running I tend to breath 2:2 and when sprinting I’ll breath 1:1.

What I advise people to do is to focus on your breathing ratio as a good method to help control your pace. Your breathing is a good indicator of your level of exertion.


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.