GARVOC export and Commonwealth Games marathon runner VIRGINIA MOLONEY will share a six-week Surf ‘T’ Surf preparation plan with The Standard readers.
One week down and five to go! If you haven’t signed up yet, my question to you is, why not? You’ll never know if you don’t give it a go. There are so many reasons to sign up for the Surf ‘T’ Surf; community involvement, achieving a personal best, setting an example for younger generations, supporting local businesses and clubs who volunteer their time and spending time living a healthy and active lifestyle with friends and family.
If you’re struggling for motivation, pick up the phone and call a friend. Start your own team who can train together and run together on the day.
The Surf ‘T’ Surf currently has two competitions going called The Corporate Challenge, open to any business workplace and organisation, and The Sports Team Challenge, open to all sporting clubs and organisations.
The winners of these two categories are those who have the highest number of participants across the four categories. The Primary Schools Challenge category bases it’s winner off the highest number of entrants in the Lap of the Lake.
For the football and netball clubs in the south-west, training up for the Surf ‘T’ Surf is an excellent addition to your preseason and the perfect opportunity to show you’re one up on the rest of the competition.
As an athlete, I love some friendly competition and good banter. I want to hear about it too. If you’re following the program and training up for the event, let me know about it on social media using the hashtag #surftsurf19.
This week, kudos go to Leah Kermeen’s year eight physical education class at Emmanuel College who are following the program in preparation for the 10km run. This is just ace and fantastic community involvement! Happy training everyone!
Beginners (I rarely run)
Session one – 10 minute walk, 10 minute jog/walk, 10 minute walk
Session two – 5 minute walk, 5 minute jog (4 repetitions)
Session 3 – 10 minute walk, 20 minute jog, 15 minute walk
Intermediate (I run weekly and am trying to improve my 10-kilometre time)
Session 1 – 2km warm up, 400-metre fast, 200m active recovery x6, 2km cool down
Session 2 – 1.5 km warm up, run fast up the hill (100-200m) active recovery down the hill (4-6 repetitions), 2-3km cool down
Session 3 – 10km easy pace
Cross training (walking, cycling, swimming, gym work on the off days)
Recovery: Sungold Milk (small FM within half an hour of your session). Remember to stretch pre and post session.