GARVOC export and Commonwealth Games marathon runner VIRGINIA MOLONEY is sharing a six-week Surf ‘T’ Surf preparation plan with The Standard readers.
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To be held on Sunday January 6, the Surf ‘T’ Surf is a popular fun run and an annual challenge embraced by both south-west residents and visitors to the region.
Below are Virginia’s words of wisdom for this week:
What a great time of year to be out and about training and soaking up all those positive Christmas vibes.
Christmas morning is one of my favourite times to complete a session.
This Christmas, we’ll be in Bendigo, tackling the dry and dusty hills in the bush.
There is something really satisfying about getting out and pushing your body through a hard session before showering, kicking back and relaxing with family for the remainder of the day.
This week is your last solid week before the taper begins!
Ensure that you stay committed.
Look at your Christmas schedule, parties, travelling etc. and map out in your diary exactly when you are going to train and stick to it.
Get the kids on the bike or perhaps a visiting family member to join you and help you stay accountable.
By now, you should be starting to feel fitter and stronger.
Draw on those positive gains and focus on getting through one repetition at a time.
Keep your mind and your feet in the same place.
After this week you may feel a little fatigued but that’s okay because you can then look forward to the taper/freshen up week.
This week is your last opportunity for improvement before race day so give it your all.
Happy training and happy Christmas!
Congratulations to running trooper Emma Robbins who last week completed her 50th Park Run.
WEEK FIVE:
Beginners (I rarely run)
Session one: 25-minute jog, five-minute walk, 25-minute jog.
Session two: 2x15 minute jog, 6x200m hill (walk to bottom), 15 minute jog.
Session three: 60-minute jog/walk (aim to jog as long as possible).
WEEK FIVE:
Intermediate
Session one: 20-minute warm up, 8x200m hills, 20-minute cool down.
Session two: 2km warm up, 5km park run (or threshold if you can’t make park run, this means you sit just below race pace but you are on your limit), 5km easy jog post threshold.
Session three: 15km easy pace with undulations/hills.
Cross train on the days in between your running days and always recover with a small Sungold FM and a stretch.
