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After last weeks two intensive runs we have a bit of a wind down week, yet still maintaining the pressure.

If you are still sticking to this training schedule after seven or eight weeks, you can congratulate yourself now. You are one of the few success stories.

Most people enter a 10 or 11 week training program like this with the best of intentions but drift into old habits after five or six weeks. It is very difficult to maintain your enthusiasm and focus for such a long period, but if you can stick to it, it will be life changing.

Once you have broken the two-month training barrier you are entering the territory of habit, and when your training schedule becomes habit, it can change your lifestyle forever.

But be warned, this period can also the most difficult time to focus on maintaining your training pattern because you may also feel more exhausted than ever before.

This weeks program culminates in a 15km run with 5×2 minute speed bursts. It is possibly the most difficult training run of this program as your aim is to mimic the actual event.


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.