10 Week Training Programme

Welcome to the 2024 Sports Clinic City2Surf Training programme! Sponsored proudly by Sports Clinic.

For extra tips, training information and motivation see the weekly training programme printed each week in the The Star Newspaper - Christchurch.

WEEK ONE - Starting out

We are presenting two 10 week programmes to you. The first one is for beginners and Les Mills City2Surf first timers. You consider yourself unfit, probably carry a bit too much around the hips and waist and you have not played sport for a period of time. The second programme is aimed at people who are already dabbling in fitness and have some experience with jogging or running. For both groups the main goal will be to finish the event, enjoy the experience but above all use the 10 week programme as a means to improve your overall health, fitness and quality of life.

WEEK TWO - Starting out

In week 2 you will extend the time of your sessions by a fraction. The challenge is to keep the intensity controlled. There is no need to get really puffed and tired. Remember the talk test. If you exercise with others the talk test comes automatically. If it is just you, talk to yourself but perhaps not too loud!

WEEK THREE - Knuckling down

In week 3 the early excitement of the City 2 Surf project you have undertaken is wearing off. You may not have sensed a big improvement in fitness levels yet and other commitments are getting in the way of training. After your determined start the first doubts set in: “Can I do this?” This is the time to knuckle down. You need another 2 or 3 consistent weeks before you notice a significant improvement in fitness and energy levels and perhaps some noticeable weight loss.

WEEK FOUR - Upping the pace

This week we will step it up a bit more. The beginners group will progress to the stage that most of the walking is replaced by slow jogging and the intermediate group are starting to incorporate some efforts in zone 2.

Remember that zone 1 is perceived as an easy effort which you can maintain for very long periods of time. In zone 2 you will get slightly puffed but you can still have a conversation.

You go from jogging in zone 1 to a proper running movement in zone 2 with the main difference being that zone 1 has a slower rhythm, staying low to the ground where as zone 2 brings extra spring in your step combined with an increase in leg turnover (stride rate).

The intermediate group introduces zone 2 pace as 2 minute repetitions alternated by 2 minute easy jogging. Zone 2 to 3 will be the recommended pace for the City to Surf event for the intermediate group while the beginners will mainly stay in zone 1 and 2.

WEEK FIVE - Look up and accept the challenge

The training programme will stay the same this week as last week but may I suggest that you go and explore the geographical options you have for your training. This means not only exploring your own neighbourhood but also venturing to places like the Burwood Plantation, the beach or the Port Hills.

Of course it takes a bit more time as you need transport so the weekend might be the best time to do this. The best surface to run on is soft, like grass, sand or gravel; it is easier on the legs so try and do the majority of your sessions on these types of surfaces if possible.

WEEK SIX - Taking the next step up

This week you are going to use the fitness you have built up in the last 5 weeks. You should now feel comfortable with the rhythm and technique of the jogging movement and you can maintain this for a longer period of time (this applies especially for the beginners group).

For the intermediate runners there is a bit of pace change at the Wednesday run.

WEEK SEVEN - The ease of running

The training programme you have followed has allowed for a gradual increase in fitness. Generally you should cope comfortably with the increase in mileage and intensity. If you are struggling it can be because of an inefficient or poor running technique.

The best way to run is with an upright body position. That might sound self-evident but it is not infrequent that I see people running stooped forwards or leaning back too far. You achieve an upright body position by pushing your pelvis and chest slightly forward with your neck and head nicely aligned with your spine. Keep your stride short so you land under your body rather than ahead of it.

WEEK EIGHT - Less than 3 weeks to go!

You are now nearing the peak of your preparation. Congratulations if you are still following the programme and you have been able to do most of the sessions. This means that it is more likely that you will make it to the start line in good condition.

If you have not been able to follow the programme or if you have only followed it half-heartedly you need to adjust your goals and be prepared to jog-walk the event all the way at an easy pace. You will get there but it will take a bit longer.

Over the next couple of weeks, you need to become comfortable with your training pace. Get a good feel for it because that is the pace you will need to do for the event if you want to finish comfortably.

WEEK NINE - Plan the plan

Less than 2 weeks out and it is time to look forward to the event and start planning the day. The start for the 12km is at 9am, 6km starts at 9.45am. Are you planning to roll out of bed at 8am, have a quick coffee and toast and hurry to the start?

Or do you get up at 6.30am to have a decent breakfast, leaving you plenty of time for the digestion and to get ready to arrive at the start in plenty of time? I suggest that this week on the Wednesday or Saturday, you actually practice your race day routine so it is familiar to you on the day.

WEEK TEN - The work is done!

The only thing to do now is to freshen up. You do that by getting plenty of sleep and eating healthy foods this week. Nerves can get in the way of a good taper. So try and “keep the lid on”.

Nerves can also interfere with your eating. This is not the time to put on or lose weight. Keep focused on the plan. You often hear top athletes talking about sticking to the process. That means they are not thinking of the final result at the finish line but they focus on their task during the event. This also applies to you. It means that most of the time your thoughts will be with your rhythm, pace and technique.

Your breathing will be a good measure of your pace and if your breathing is more laboured than during your training sessions you are going too fast. Prepare yourself to run surrounded by a large group of people. It can be quite unnerving for some people.

Above all, run at your own pace from the start. Hold back a bit when the gun goes off rather than trying to get ahead of the pack. If you start too fast there will be a price to pay later. If you have someone you can run with who is of a similar level you can keep each other in check.

Goodluck for the upcoming event! Run with a smile on your face and have a good one!